The Breakfast of Champignons

Wild mushroom and herb frittata

Nonstick cooking spray
1 cup chopped red onions
1 tsp minced garlic
1 lb (454 g) mixed wild mushrooms, sliced (such as cremini, shiitake and portabello)
½ tsp dried basil
¼ tsp dried thyme
Handful fresh baby spinach leaves
8 omega-3 eggs or 2 cups liquid egg substitute (see tip)
¼ tsp each salt and freshly ground black pepper
½ cup freshly grated Parmesan cheese (2 oz/57 g)

You'll need a 10-inch, nonstick skillet with a tight-fitting lid. Heat nonstick cooking spray in skillet over medium heat. Add onions and garlic. Cook and stir until onions are tender, about 4 minutes. Add mushrooms. Continue cooking until mushrooms are tender, about 6 to 7 minutes. Stir in basil and thyme. Mix well. Add spinach leaves and cook until spinach is wilted.

Whisk together eggs, salt and pepper. Pour evenly over mushroom mixture. Sprinkle with grated Parmesan. Reduce heat to low. Cover and cook until eggs are set, about 12 minutes. Serve hot.

Makes 4 servings

Tip: Look for low-cholesterol liquid egg substitute, such as Egg Beaters, in cartons where you buy regular eggs.

Per serving (with eggs): 2 ½ proteins

Adapted from the Eat, Shrink & Be Merry Cookbook