100-Calorie Ham and Cheese Individual Frittatas

© 2014 Turner Broadcasting System, Inc. All rights reserved. These tasty mini frittatas are the perfect party snack, and a welcome addition to any breakfast or lunch. Packed with great flavor from ham and caramelized onions, and loaded with protein, these 100-calorie bites will keep you satisfied longer than the typical snack.

• Ready In: 1 hr
• Yields: 12

Ingredients

•  nonstick cooking spray
• 2  teaspoons olive oil
• 6  ounces ham steaks, cut in 1/4-inch dice (about 1 1/2 cups)
• 1 1⁄2 cups  sliced red onions
• 6  whole large eggs
• 4  large  egg whites
• 3⁄4 cup  shredded reduced-fat sharp cheddar cheese
• 1⁄4 teaspoon kosher salt
• 1⁄4 teaspoon dried thyme leaves

Directions

1. Preheat the oven to 350 degrees F. Coat a 12-cup muffin pan with cooking spray.
2. Heat 1 teaspoon of the oil in a large nonstick skillet set over medium-high heat. Add the ham and cook until shrunken and somewhat dried, 2 to 3 minutes. Turn and cook another 2 minutes. Transfer to a bowl.
3. Add the remaining 1 teaspoon oil and the onions to the pan and reduce the heat to medium-low. Cook, stirring occasionally, until the onions are translucent and very soft, 11 to 12 minutes.
4. Meanwhile, lightly beat the whole eggs and egg whites in a large bowl. Add all but 2 tablespoons of the cheese, the salt and thyme, and whisk until well blended. Stir in the ham and onions.
5. Scoop about 1/4 cup of the mixture at a time into the prepared muffin pan, and divide the remaining 2 tablespoons of cheese over the tops. Bake in the center of the oven until a toothpick inserted in the center comes out clean, 22 to 25 minutes. Cool slightly before removing from the pan. Serve warm or at room temperature.
6. Cook's Notes: You may substitute 6 strips of lean, center-cut bacon for the ham and still stay under 100 calories.