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Sesame-Ginger Frittata with Broccoli and Shrimp - Makes 4 servings.

• 2 cups 1/2-inch pieces of broccoli florets
• 2 or 3 scallions, trimmed and finely chopped
• 1 cup finely chopped red onion
• 1 cup fresh bean sprouts
• 5 oz. peeled cooked shrimp, cut into 1/2-inch pieces (about 1 1/2-cups)
• 1/4 tsp. toasted sesame oil
• 1/4 tsp. freshly ground black pepper
• 3 large eggs
• 4 large egg whites
• 2 Tbsp. all-purpose flour
• 1 Tbsp. cornstarch
• 1 Tbsp. cold water
• 1 Tbsp. reduced sodium soy sauce
• 1 tsp. rice vinegar
• 1 small garlic clove, minced
• 1/2 tsp. grated peeled fresh ginger
• 1/2 tsp. sugar
• 1/2 cup fat-free, reduced sodium chicken broth
• Canola oil spray

In a medium bowl, combine the broccoli, scallions, onion, bean sprouts, shrimp, sesame oil and pepper. In another bowl, whisk the eggs, egg white and flour until the lumps are almost gone, about 2 minutes. Pour it over the vegetable mixture, mix well with a fork and set it aside.

Preheat the broiler.

In a cup, dissolve the cornstarch in 1 tablespoon cold water. In a small pan, bring the soy sauce, vinegar, garlic, ginger, sugar and broth to a boil over medium heat. Stir cornstarch mixture to re-blend, add to the hot liquid and whisk until the sauce is thickened and translucent.

Coat a large, ovenproof skillet with canola oil spray and heat over medium-low heat. Stir the egg/vegetable mixture and transfer to the skillet, smoothing the mixture into an even layer. Cook about 4 minutes, or until the eggs are set and the bottom is browned. Place the skillet under the broiler for about 2 minutes, until the top is browned and the center is almost dry. Loosen the frittata from the skillet with a spatula and slide it onto a serving dish.

Cut the frittata into quarters and serve with the warm sauce spooned over the wedges.

Per serving: 197 calories, 7 g. total fat (2 g. saturated fat), 14 g. carbohydrate, 20 g. protein, 2 g. dietary fiber, 245 mg. sodium.