10 egg whites
1/4 cup asparagus (lightly steamed and chopped)
1/4 cup spinach (lightly steamed and chopped)
1/2 tbsp macadamia nut oil
or olive oil spray
Preheat oven to 350 degrees. In a mixing bowl, add the vegetables to the egg whites. Add salt and pepper to taste. Mix well. Coat an oven-safe pan with either the macadamia nut oil, or spray it with the olive oil spray. Place the pan in the oven uncovered for 25 minutes. When cooking is done, allow the pan to sit for 5 minutes or so. Then remove and serve!
You can mix and match different vegetables. You can also use whole eggs or egg beaters but obviously the nutritional information will change. You can also try making several frittatas at one time and refrigerate them.
Protein: 40 grams
Carbohydrates: 10 grams
Fats: 7 grams