What you need:

1 egg and 6 egg whites
1/2 cup sliced mushrooms
1 cup spinach (or another vegetable of choice)
1 tomato and/or 1 cucumber
1 tsp. seasoned rice vinegar
2 tbsp. tomato sauce
1 tsp. grated Parmesan cheese
canola oil cooking spray
2 whole-grain crispbreads and 1 wedge of Laughing Cow Light Original Swiss cheese

What to do:

Whisk egg and egg whites in a bowl. Spray a pan with canola spray and saute the mushrooms and spinach until soft. Then add the eggs and cook until eggs set—you may want to flip the frittata after a couple of minutes. Move to a plate, then top with warmed tomato sauce and grated Parmesan. Serve sliced tomato and cucumber drizzled with rice vinegar and the crispbreads and Swiss cheese on the side.

Makes one serving.

Nutritional info: 345 calories, 8 grams fat, 6 grams fiber, 37.5 grams protein, 31 grams carbohydrates.