Picture yourself in Tuscany at dawn while you eat this Italian-inspired breakfast treat, courtesy of fitness expert David Kirsch.

Ingredients:

  • Nonfat vegetable cooking spray
  • 8 ounces broccoli rabe, washed, trimmed, and cut into 1-inch pieces
  • 1 medium garlic clove, minced or pressed through garlic press
  • 11 egg whites
  • 1 whole egg
  • 1/8 teaspoon red pepper flakes
  • 3 ounces oil-packed sun-dried tomatoes, drained and chopped coarse
  • 1/4 cup fat-free milk (or water)
  • Salt
  • Pepper
  • 3 ounces freshly grated Parmigiano-Reggiano
Directions:

Coat a medium nonstick skillet with cooking spray. Sauté the broccoli rabe until tender. Add the garlic and sauté 2 to 3 minutes. Set aside. In a large bowl, whisk together the egg whites, whole egg, red pepper flakes, tomato, and milk (or water). Mix in the salt and pepper to taste. Pour the egg mixture into the skillet with the broccoli and garlic, cover, and cook 10 minutes, until the top is set. Sprinkle the grated cheese on top. Preheat the broiler. Place the skillet under the broiler for 3 minutes, until the frittata is golden brown.

Makes 6 servings.

Per serving: 151 calories, 16 g protein, 7 g carbohydrate, 7 g fat, 3 g saturated fat, 1 g fiber, 2 g sugar