100-CALORIE HAM AND CHEESE INDIVIDUAL FRITTATAS

100-Calorie Ham and Cheese Individual Frittatas image

Provided by Turner Broadcasting

Time 1h

Yield 12

Number Of Ingredients 9

nonstick cooking spray
2 teaspoons olive oil
6 ounces ham steaks, cut in 1/4-inch dice (about 1 1/2 cups)
1 1/2 cups sliced red onions
6 whole large eggs
4 large egg whites
3/4 cup shredded reduced-fat sharp cheddar cheese
1/4 teaspoon kosher salt
1/4 teaspoon dried thyme leaves

Steps:

Preheat the oven to 350 degrees F. Coat a 12-cup muffin pan with cooking spray.
Heat 1 teaspoon of the oil in a large nonstick skillet set over medium-high heat. Add the ham and cook until shrunken and somewhat dried, 2 to 3 minutes. Turn and cook another 2 minutes. Transfer to a bowl.
Add the remaining 1 teaspoon oil and the onions to the pan and reduce the heat to medium-low. Cook, stirring occasionally, until the onions are translucent and very soft, 11 to 12 minutes.
Meanwhile, lightly beat the whole eggs and egg whites in a large bowl. Add all but 2 tablespoons of the cheese, the salt and thyme, and whisk until well blended. Stir in the ham and onions.
Scoop about 1/4 cup of the mixture at a time into the prepared muffin pan, and divide the remaining 2 tablespoons of cheese over the tops. Bake in the center of the oven until a toothpick inserted in the center comes out clean, 22 to 25 minutes. Cool slightly before removing from the pan. Serve warm or at room temperature.
Cook's Notes: You may substitute 6 strips of lean, center-cut bacon for the ham and still stay under 100 calories.

Nutrition Facts : Calories 101.9, Fat 6.1, SaturatedFat 2.6, Cholesterol 106.8, Sodium 327.1, Carbohydrate 2.2, Fiber 0.3, Sugar 1.1, Protein 9.1