Smoky frittata

Dietician's Tip

If you can't find smoked Gouda, add 1/4 teaspoon of liquid smoke to regular Gouda cheese.

Ingredients

  • 1 small head cauliflower, cut into medium florets
  • 6 eggs
  • 1/4 cup light sour cream
  • 2 tablespoons Dijon mustard
  • 2 teaspoons paprika
  • 3 tablespoons finely chopped chives
  • 1/4 cup shredded 2% sharp cheddar cheese
  • 1/2 cup shredded smoked Gouda cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 teaspoon olive oil

Directions

Heat the oven to 375 F. In a large pan of boiling salted water, simmer the cauliflower for 4 to 5 minutes, or until semicooked. Drain and dry the cauliflower.

In a large bowl, combine the eggs, sour cream, mustard and paprika. Whisk until well-blended. Stir in the chives and 3/4 of the cheeses. Season the mixture with salt and pepper. In a large oven-safe frying pan, heat the olive oil. Fry the cauliflower for 5 minutes, until golden brown on one side. Pour the egg mixture over the cauliflower. Cook over medium heat for 5 minutes. Sprinkle mixture with the remaining cheese, and transfer the pan to the oven. Cook for 10 to 12 minutes or until the frittata is set. Remove from the oven and let frittata sit for 2 to 3 minutes. Cut into 6 wedges.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 163
Total carbohydrate: 5 g
Cholesterol: 199 mg
Dietary fiber: 2 g
Monounsaturated fat: 3 g
Protein: 11 g
Saturated fat: 5 g
Serving size: 1 wedge (1/6th recipe)
Sodium: 467 mg
Total fat: 11 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Meats, poultry and fish: 1
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Milk and milk products: 1/2
Nonstarchy vegetables: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1 1/2
Vegetables: 1/2

Last Updated Apr 19, 2016


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