Healthy Balance, Healthy Life

Vegetable Frittata with Mexican Cheese: Phase One on the South Beach Diet

Posted on: July 14, 2010

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Enjoy this for breakfast!

Makes 2 Servings


1 tablespoon trans-free margarine or smartbalance spread
½ Onion, chopped
1 Zucchini, thinly sliced
2 Portobello mushrooms, chopped
½ teaspoon Salt
¼ teaspoon Dried thyme, crushed
¼ teaspoon Ground black pepper
4 or 5 Large egg whites
1 ½ tablespoons Shredded Mexican cheese


  1. Place the broiler rack in the lowest position (6 to 7’ from the heat source) and preheat the broiler.
  2. Melt ½ tablespoon of the margarine in a large oven-safe nonstick skillet over medium heat. Add the onion, zucchini, mushrooms, half the salt, half the pepper, and the thyme.
  3. Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juies remain in the pan.
  4. In a large bowl, combine the eggs, half the salt, half the pepper, and the cheese.
  5. Melt the remaining ½ tablespoon of margarine in the skillet with the vegetables over very low heat. Pour in the egg mixture.
  6. Cook, uncovered and without stirring, for 15 minutes, or until only the top remains runny.
  7. Place the skillet under the broiler and cook for 2 minutes, or until the eggs are just set.
  8. Slide the frittata onto a large serving plate to serve.

Nutritional Information (For one serving)

Calories: 200; Fat: 12 g; Cholesterol: 215 mg; Sodium 510 mg; Carbs: 9 g; Fiber: 2 g; Protein: 16 g

You may also be interested in:

Recipe for Wild Mushroom Frittata – Self Magazine


1 Response to "Vegetable Frittata with Mexican Cheese: Phase One on the South Beach Diet"

[…] cheese for Parmesan. I also used egg whites instead of whole eggs. It was absolutely delicious! Here’s what I did. (You can sub in any vegetables you may have in your fridge for the ones here).   […]

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I am a 22 year old social work graduate student living in beautiful Burlington, Vermont. I love do-it-yourself projects, being active, and cooking delicious, healthy food! Feel free to leave comments or email me at You can also anonymously ask me questions at I would love to hear from you!

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