A nutrition note with this colorful main-dish family recipe: You can decide whether you use egg substitute or real eggs.

The recipe is from the "Betty Crocker Win at Weight Loss Cookbook" by James Hill (Wiley, 2006, $24.95), subtitled "A Health Guide for the Whole Family."

The note with this frittata recipe points out that most children like eggs, and eggs are full of nutrients, but the key is not to have more than three or four a week because of their cholesterol. This recipe works either way, with egg substitute or with real eggs.

Bacon and Tomato Frittata
Start to finish: 20 minutes

1 16-ounce carton fat-free egg product or 8 eggs

1/4 teaspoon salt-free garlic-and-herb seasoning

1/4 teaspoon salt

1 tablespoon canola or soybean oil

4 medium green onions, sliced (1/4 cup)

2 large plum (Roma) tomatoes, sliced

1/2 cup shredded sharp Cheddar cheese (2 ounces)

2 tablespoons real bacon pieces (from 2.8-ounce package)

2 tablespoons reduced-fat sour cream

In medium bowl, mix egg product, garlic-and-herb seasoning and salt; set aside.

In 10-inch nonstick ovenproof skillet, heat oil over medium heat. Add onions; cook and stir 1 minute. Reduce heat to medium-low. Pour in egg mixture. Cook 6 to 9 minutes, gently lifting edges of cooked portions with spatula so that uncooked egg mixture can flow to bottom of skillet, until set.

Set oven control to broil. Top frittata with tomatoes, cheese and bacon. Broil with top 4 inches from heat 1 to 2 minutes or until cheese is melted. Top each servings with sour cream.

Makes 4 servings.

Nutrition information per serving made with fat-free egg product: 180 cal., 10 g total fat (4.5 g saturated), 20 mg chol., 4 g carbo., 2 g dietary fiber, 17 g pro.