A low calorie low salt breakfast with smoked ham. When completed this smoked ham frittata (the fancy word for baked omlete) is 225 calories per plated frittata. The ham is heats to render off most of the fat.
Oven at 375 F. I am doing this in mini everyday pans, but you can do this in any oven proof vessel that is non-reactive. Cast iron fry pans work excellent if they have a great season layer on them. You need 6 eggs, 1/2 cup bell pepper diced, 1/4 cup diced onion, little bit of jalapeno diced, pepper, smoked apple cheddar cheese, 1/2 cup diced rendered cured smoked ham, 6 ounce Greek yogurt, 1/4 cup saltine crackers (I use low salt version), 2 teaspoon caraway seed?
Mix all the ingredients except the eggs and the cheese in a large bowl, in a separate bowl scramble up the eggs and mix in the cheese, then fold all of it together in the large bowl. Pour into your everyday pan, or other non-reactive baking pan. (at least 9 X 9 in volume). Bake this off for 18 to 21 minutes, until a knife stuck in the center comes out clean. This makes 3 two egg portions for the meal. Plus a dairy and a vegetable exchange. It can be made vegetarian if done without the Ham, but the flavor profile goes down significantly, so I would replace the ham with a smoked tofu dice.
I realized a long time ago that the reason most diets fail is the food sucks! This is part of my continued effort to create low calorie meals that taste great and that you actually want to eat. Moreover, meals that you could eat for the rest of your life. That is not going to happen with the Weight Watcher frozen meals. They are to expensive for the long term, don't contain what you really want to eat, and don't help you understand proper serving portions.