Ingredients

4 large eggs
4 large egg whites
Salt and freshly ground black pepper, to taste
Cooking spray, preferably olive oil
1/2 cup finely chopped onion
2 cups cooked broccoli florets
1 cup boiled or baked potato, peeled and sliced (roughly 1 medium potato)
1 tablespoon extra-virgin olive oil
1 red bell pepper, cut into 1/2-inch rings
1/2 teaspoon dried oregano
1/4 cup (1 ounce) grated pecorino or parmesan cheese

Directions

Preheat the broiler. In a medium bowl, beat the eggs, egg whites, salt and pepper until well-combined. Set aside.

Coat a medium skillet (broiler-safe) with cooking spray and set it over medium-high heat. Add onions and saute until they are translucent, stirring constantly. Add broccoli, mashing it with the back of a wooden spoon to flatten. Break the potatoes into 1/2-inch pieces and stir in skillet until heated through. Add cooked vegetables to the bowl of beaten eggs. Rinse out the saute pan and return it to a medium-high heat. Add oil, swirling to coat the sides of the pan. Pour in the egg and broccoli mixture. As the eggs set, lift the edges of the frittata while tilting the pan. In the center of the pan, pull aside the eggs in various places to let liquid flow to the bottom. Place the bell pepper rings into the top of the nearly firm frittata. When eggs are mostly set but moist-looking on top, sprinkle with oregano, then the cheese.

Place frittata under broiler until the top is dry and set, about 2 minutes. Slide frittata onto a plate and let sit 15 minutes before cutting. Cut into 4 wedges. Serves 4.

Nutritional information per serving: 209 calories, 9 grams total fat, 16 grams carbohydrate, 14 grams protein, 3 grams dietary fiber, 217 mg. sodium.