The other night I made a delicious meal – OK, actually 8 meals – that required no chopping whatsoever.
Basically, all I did was throw a bunch of stuff in an oven-proof skillet and, barely 30 minutes later, ended up with a nutritious, filling and low-cal meal that tasted great.
That’s why I love frittatas, which are kind of like Italian omelettes but require absolutely no folding or flipping. That means cooking them requires very little actual cooking (yay!).
Plus, they’re pretty much infinitely versatile and are a great way to use up any veggies or ingredients that you have left over in the fridge.
Low Calorie Frittata Recipe
I made this frittata for my dinner on a Sunday night and, after I ate, I still had seven meals left. Well, in theory anyway, because it tasted so good that on Monday, I actually ate two servings for lunch (but once you look at the nutrition numbers, you’ll see that’s not a big deal).
Yes, the purist in me doesn’t love convenience foods. But the realist? Sometimes you gotta do what you gotta do, and this recipe heavily relies on canned/packaged foods. But as “convenience” foods go, the ones I’ve included in this recipe are fairly harmless.
The feta cheese in this recipe doesn’t necessarily go with the Mexican theme of the rest of the ingredients, but it’s what I had the fridge and I like its zesty flavor. If you have a different cheese on-hand … or if you want to go without cheese … that’s OK. If you do a swap out, know that the nutrition info might be a bit different.
And just as you can swap out the cheese, you can also use different bean varieties and also different veggies.
But I happen to like this combo because it’s basically rinse, toss it into the pan, and cook.
Calories Count in Weight Loss
If you’re looking to make a change in your body composition, knowing exactly how much you’re eating is vital. Calorie are the units we use to measure both how much fuel we take in and how much we expend.
Creating into a modest fuel deficit is (eating just slightly less than we burn off) is the key to long-term and healthy fat loss.
Here’s how to track your calorie intake: 6 Science-Backed Reasons to Rethink Your Food Journal.
- 1 tbsp olive oil
- 6 cups raw baby spinach, washed
- 15 oz can of black beans, rinsed
- 16 oz. jar of salsa
- 32-oz carton of egg substitute
- 6 oz. reduced-fat feta cheese crumbles
- Preheat oven to 350 degrees.
- Heat oil in a large oven-proof skillet. When it's hot, add baby spinach, cooking until wilted.
- Add black beans and stir for 3 minutes.
- Add salsa and cook for 1 minute.
- Stir in carton of egg substitute, stirring to make sure ingredients are evenly dispersed.
- Add cheese, stirring gently to incorporate into the mixture.
- Cook on stove for 3 to 5 minutes, then move the skillet to the oven, and cook until set, about 30 minutes (this will depend on the size of your skillet).
- Remove from heat and let cool slightly. Cut into 8 slices.