CHEF REGGIE’S KITCHEN: Power Breakfast-Frittata Meal under 500 Calories

  |   26-Week Challenge, Message from Jacquie   |   No comment

From Chef Reggie:

When designing this meal I wanted to figure out how to keep things simple and utilized vegetables from my garden that were left over from the night before. I think this is an excellent selection of ingredients. Many of the vegetable items can be substituted based on what you have available at home.

Equipment Needed:

  • High Temperature Spatula
  • Chef Knife
  • Measuring Cup
  • Cutting Board
  • Pan Spray
  • 8-10 inch Non-Stick Saute Pan
  • Oven (Set on Broiler (Hi) or Temperature of 450-475)


  • 1 cup Egg Whites
  • 1 cup Zucchini (Small dice, can substitute yellow squash)
  • 1/2 cup Dice Tomatoes or Grape Tomatoes Sliced in halve
  • 1/4 cup Green Bell Peppers (Small Dice)
  • 1/4 cup Red Onion (Small Dice)
  • 1 T Dry Herb Seasoning (No Salt lie Mrs. Dash)
  • 1/2 Tsp Morton’s Lite Salt
  • 2 Tsp Grated Parmesan Cheese
  • 1 Tsp Hot Sauce
  • 1 cup Fresh Orange Juice
  • 1 slice Wheat Toast (40 Calorie Only)
  • 1/2 cup Fresh Strawberries


  1. Preheat Oven/Broiler to needed Temperature
  2. Heat Skillet on a medium high temperature, Spray with No Calorie Pan Spray
  3. Add Onions, Zucchini, Bell Peppers to skillet and sauté for 2-3 minutes. Add additional spray if needed.
  4. Add Egg Whites, let sit for about a minute then add salt and herb seasoning.
  5. Add Tomatoes and Parmesan Cheese
  6. Place in oven/broiler and finish off, until lightly brown 2-3 minutes. Remove from oven and let rest before serving, with toast, juice and fresh strawberries. (Handel will be Hot, be careful not to burn your self) Spice it up with a little hot sauce or your favorite salsa.

Follow Chef Reggie on Twitter at @chefreggie06. 

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