This vegetable-filled Italian-style omelet is surprisingly easy and fast. For convenience, you can use 1 cup frozen stir-fry pepper mix instead of fresh onion and red pepper, or leftover cooked vegetables.
Coat two 6-oz custard cups with cooking spray.
Sprinkle each custard cup with 1 tsp Japanese-style breadcrumbs (panko), tilting to coat evenly.
Heat 1 tsp olive or vegetable oil in medium nonstick skillet over medium-high heat.
Add 1/2 cup chopped onion and 1/2 cup chopped red bell pepper; cook, stirring, until softened, 3 to 5 minutes.
Add 2 cups baby spinach; cook, stirring, until it has wilted, about 1 minute.
Blend 1 whole egg and 1 egg white in medium bowl.
Stir in 1/4 cup shredded Swiss cheese, a dash of hot sauce, such as Tabasco, a pinch of salt, and pepper to taste.
Divide egg mixture among prepared custard cups.
Place in microwave, cover with wax paper and microwave at High 1 1/2 to 2 1/2 minutes, or until frittatas have set. (They should be firm to the touch.)
Loosen edges and tip frittatas onto plates.
If you have an extra frittata, cover and refrigerate for up to 2 days. Reheat in microwave at High for about 1 minute, then unmold.
Yield: 2 servings.
Per serving: Calories: 160.
Total fat: 9 grams. Saturated fat: 3.5 grams. Cholesterol: 105 milligrams. Sodium: 180 milligrams. Carbohydrate: 11 grams. Fiber: 3 grams. Sugars: 3 grams. Protein: 10 grams.