Low-fat frittata will bring busy family to table

The recipe is from the “Betty Crocker Win at Weight Loss Cookbook” by James Hill (Wiley, 2006, $24.95), subtitled “A Health Guide for the Whole Family.” The book has a bright, practical approach to the problems of preparing meals for a busy family with varying needs and tastes. It offers a range of suggestions and basic information – a game plan, a training table, winning strategies – even the idea of co-opting the children as cooks.

And of course there are recipes. About 140 for dishes from breakfast to desserts, all designed, the editors promise, to contain only 10 grams of fat or less per serving while still tasting very, very good. Many are illustrated with full-page color photos.

Bacon and Tomato Frittata

1 carton (16 ounces) fat-free egg product or 8 eggs

1/4 teaspoon salt-free garlic-and-herb seasoning

1/4 teaspoon salt

1 tablespoon canola or soybean oil

4 medium green onions, sliced ( 1/4 cup)

2 large plum (Roma) tomatoes, sliced

1/2 cup shredded sharp Cheddar cheese (2 ounces)

2 tablespoons real bacon pieces (from 2.8-ounce package)

2 tablespoons reduced-fat sour cream

In medium bowl, mix egg product, garlic-and-herb seasoning and salt; set aside.

In 10-inch nonstick ovenproof skillet, heat oil over medium heat. Add onions; cook and stir 1 minute. Reduce heat to medium-low. Pour in egg mixture. Cook 6 to 9 minutes, gently lifting edges of cooked portions with spatula so that uncooked egg mixture can flow to bottom of skillet, until set.

Set oven control to broil. Top frittata with tomatoes, cheese and bacon. Broil with top 4 inches from heat 1 to 2 minutes or until cheese is melted. Top each serving with sour cream.

Yield: 4 servings

Nutrition information per serving made with fat-free egg product: 180 calories, 10 grams fat (4.5 grams saturated, 50 percent fat calories), 17 grams protein, 4 grams carbohydrate, 20 milligrams cholesterol, 2 grams dietary fiber.