Flaking canned tuna is merely a method of breaking up the tight layers of cooked fish. This allows the tuna to combine evenly with the other frittata ingredients. If you can’t find Mexican corn, just use regular canned corn.

Ingredients

2 teaspoons olive oil

1/2 cup chopped onion

1 1/2 cups canned Mexican corn (corn & peppers), drained

1 can (3 ounces) water-packed tuna, drained and flaked

1 cup egg substitute

1/4 teaspoon salt

1/2 cup shredded reduced-fat Cheddar cheese

Directions

1. In a large nonstick skillet, heat 1 teaspoon of the oil over low heat. Add the onion and cook until tender, about 7 minutes.

2. Transfer the onion to a large bowl and stir in the corn and tuna. Add the egg substitute, salt, and ¼ cup of the Cheddar, and stir to combine.

3. Add the remaining 1 teaspoon oil to the skillet and heat over low heat. Pour the egg mixture into the pan and cook, without stirring, until set, about 15 minutes.

4. Scatter the remaining ¼ cup of Cheddar over the frittata. Cover and cook until the cheese has melted, about 3 minutes. Makes 4 servings

Nutrition Facts

per serving
calories 191
total fat 5.9g
saturated fat 2.2g
cholesterol 17mg
dietary fiber 2g
carbohydrate 19g
protein 18g
sodium 690mg
 

Good source of: folate, omega-3 fatty acids, riboflavin, selenium, vitamin B12, vitamin E

Kitchen Tip

Ordinarily when we create a recipe with storebought egg substitute, we offer the alternative of using egg whites. But for this frittata, we would propose adding at least 1 whole egg for a little bit of flavor with minimal fat. So for the 1 cup of egg substitute called for, use 6 egg whites and 1 whole egg instead.

Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 31 Oct 2011

Last Modified: 06 Apr 2015