100-Calorie Ham and Cheese Individual Frittatas

• nonstick cooking spray
• 2 teaspoons olive oil
• 6 ounces ham steaks, cut in 1/4-inch dice (about 1 1/2 cups)
• 1 12 cups sliced red onions
• 6 whole large eggs
• 4 large egg whites
• 34 cup shredded reduced-fat sharp cheddar cheese
• 14 teaspoon kosher salt
• 14 teaspoon dried thyme leaves

1. Preheat the oven to 350 degrees F. Coat a 12-cup muffin pan with cooking spray.
2. Heat 1 teaspoon of the oil in a large nonstick skillet set over medium-high heat.
3. Add the ham and cook until shrunken and somewhat dried, 2 to 3 minutes.
4. Turn and cook another 2 minutes.
5. Transfer to a bowl.
6. Add the remaining 1 teaspoon oil and the onions to the pan and reduce the heat to medium-low.
7. Cook, stirring occasionally, until the onions are translucent and very soft, 11 to 12 minutes.
8. Meanwhile, lightly beat the whole eggs and egg whites in a large bowl.
9. Add all but 2 tablespoons of the cheese, the salt and thyme, and whisk until well blended.
10. Stir in the ham and onions.
11. Scoop about 1/4 cup of the mixture at a time into the prepared muffin pan, and divide the remaining 2 tablespoons of cheese over the tops.
12. Bake in the center of the oven until a toothpick inserted in the center comes out clean, 22 to 25 minutes.
13. Cool slightly before removing from the pan.
14. Serve warm or at room temperature.
15. Cook's Notes: You may substitute 6 strips of lean, center-cut bacon for the ham and still stay under 100 calories.

nonstick cooking spray, olive oil, ham steaks, red onions, eggs, egg whites, cheddar cheese, kosher salt, thyme

Taken from www.food.com/recipe/100-calorie-ham-and-cheese-individual-frittatas-524050 (may not work)