Serves 6.

Note: You will need to cook the pasta before you start the frittata. Once you know how to make a frittata, you can substitute the pasta and cheese for almost anything you have in your refrigerator. Try using cut up corn tortillas, corn kernels and pepper jack cheese with salsa as your topper.

• 4 oz. spaghetti

• 2 tsp. olive oil

• 1 garlic clove, minced

• 4 egg whites

• 3 eggs

• 1/2 c. grated Parmesan

• 2 tbsp. light sour cream

• 1/4 tsp. salt

• 1/4 tsp. black pepper

• 1 c. low-fat marinara sauce (homemade or store-bought), warmed

• 3 tbsp. julienned fresh basil


Preheat oven to 400 degrees with rack in upper third of oven. Cook the spaghetti to al dente, according to package directions; drain and set aside.

Heat the oil in a 10-inch ovenproof skillet over medium-high heat. Add garlic and cook for 1 minute or until fragrant, but not browned.

Stir in the cooked pasta. Remove from heat. Arrange the pasta evenly in the pan.

In a medium bowl, whisk together egg whites, eggs, cheese, sour cream, salt and pepper and pour over pasta mixture. Transfer skillet to oven and bake until frittata is set (eggs should be just firm), 15 to 20 minutes. Transfer frittata to a cutting board and let sit for 5 minutes.

Cut into 6 wedges, spoon warm marinara sauce on top of each wedge, garnish with basil and serve.

Nutrition information per serving:

Calories 203 Fat 8 g Sodium 530 mg

Carbohydrates 20 g Saturated fat 3 g Calcium 143 mg

Protein 12 g Cholesterol 102 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 1 medium-fat meat, 1/2 fat.