This frittata is one of our favorites for breakfast.  You can vary the veggies depending on what you have on hand.   It's quick to fix,  reasonably low in cholesterol and fat, has protein to jump-start your day, valuable antioxidants, vitamins and some calcium as well.  

Cheese Breakfast Frittata

1 whole egg
3 to 4 egg whites
2 teaspoons olive oil
1 small onion, halved and sliced
1/2 medium green bell pepper, sliced
1/2 medium red bell pepper, sliced
5 - 6 mushrooms (optional)
a few black olives (optional)
fresh chopped basil (optional)
1 to 2 garlic cloves (optional)
1 medium tomato, ripe, cut into thin wedges and drained
1/2 cup reduced fat shredded cheddar cheese
salt and black pepper to taste
cooking spray

Heat oil in a nonstick skillet on medium heat.  Add sliced onion and bell pepper and sauté for 3 or 4 minutes.  If using mushrooms, olives, basil and/or garlic, add them now.  (Spray mushrooms briefly with cooking spray.)  Sauté another minute or two.  Don't allow the garlic to brown.

Add salt and black pepper to eggs and stir.  Don't completely combine.  Pour into the skillet over the veggies and continue to cook until set on the bottom.  To help the frittata release,  you may wish to spray the sides of the pad above the omelet with more cooking spray.

Lift the edges as they set, allowing raw egg to run underneath.  When it won't run any more,  be sure it is loose and will slide.   If  the handle of your pan isn't oven-proof, you must slide the omelet out onto an oven proof platter.   Otherwise leave it in the pan.  Arrange the tomatoes on top the omelet.   Sprinkle with the cheese.  Place as far as possible from the flame of your broiler until the cheese melts.  

Offer extra black pepper and serve with whole wheat toast, or if the family is off and running, wrap a chunk up in a tortilla or stuff it in a pita.