Cheesy Tomato and Basil Frittata

How long does it take?

20 minutes

What's in it?

1 egg
1 tomato, sliced thin
1 cup low-fat cottage cheese
5 basil leaves, chopped
1 teaspoon olive oil
1 slice whole-wheat toast

How to make it:

Pour the olive oil into a nonstick skillet over medium heat. Scramble the egg in a bowl, and pour it into the skillet. Mix basil into the cottage cheese. Dollop spoonfuls of this mixture over the egg. Place the tomato slices over the egg. Cover the skillet with a lid for about three minutes, or until the egg is set and the cheese is slightly melted. Carefully turn the frittata out of the skillet and onto a plate. Eat warm with toast.

Nutrition breakdown:

Calories: 174 (36% from fat), Fat: 7 g, Saturated fat: 2 g, Carbohydrate: 16 g, Protein: 13 g, Vitamin A: 808 IU (101% of the RDA), Vitamin B12: 1 mg (35% of the RDA), Vitamin C: 17 mg (28% of the RDA)

What's in it for you?

Eggs are a great source of protein, which is part of every cell in your body. Your food supplies the protein that fixes body cells that wear out and builds new cells when you grow.

Have you heard that not all fats are the same? Olive oil contains monounsaturated fat. Monounsaturated fat is better for your heart than saturated fat, which is found primarily in animal products. And eggs contain lecithin, a healthy oil. The benefits you gain from lecithin make eggs a healthy food choice, even though they do contain cholesterol.

Lactose is a sugar found in many dairy products like cottage cheese. Some people have a hard time digesting lactose. The good news is that you can now find lactose-free dairy products, like lactose-free cottage cheese, in supermarkets everywhere.