Health-conscious cooks routinely toss the yolks and stick with the whites when preparing eggs. Good idea? Not necessarily.

Health-conscious cooks routinely toss the yolks and stick with the whites when preparing eggs. Good idea? Not necessarily.

Eggs are packed with nutrients, and most of them — vitamins A and E, folate, calcium, iron and lutein — are in the yolks. Sure, yolks also pack dietary cholesterol, but many scientists now think saturated fat is the bigger culprit in raising blood cholesterol.

Of course, if you're really trying to limit your fat and cholesterol intake (the yolk does contain all the fat), an egg white omelet or scrambled egg whites are fine. But they can be rubbery and lack the flavor of whole eggs.

A good strategy is to hedge your bets by using some, but not all of the yolks. For instance, prepare an omelet using one whole egg and two egg whites. This Mexican-style frittata calls for a reduced number of egg yolks, yet still has great flavor and texture.

Start to finish: 45 minutes (15 minutes active)

Servings: 6

Ingredients:

11/2 cups diced potatoes

1/4 teaspoon salt

3/4 cup chunky tomato salsa

4 large eggs

2 large egg whites

2 tablespoons all-purpose flour

1 teaspoon dried oregano

1/4 teaspoon ground black pepper

1 cup low-fat shredded cheese

1/2 cup chopped scallions

Directions:

Place the potatoes in a medium saucepan and add enough cold water to cover. Bring to a simmer and cook until just tender, about 5 minutes.

Meanwhile, heat the oven to 350 F. Coat a 9-inch glass pie plate with cooking spray. Spread the potatoes over the bottom of the pie plate and season with salt. Spoon the salsa over the potatoes.

In a mixing bowl, whisk together the eggs, egg whites, flour, oregano and pepper until smooth. Stir in the cheese and scallions. Pour the mixture over the potatoes and salsa. With a fork, gently stir the mixture so the cheese and potatoes are evenly distributed. Bake the frittata for 30 to 35 minutes, or until it is set at the center and golden on top. Slice into wedges to serve.

Nutrition information per serving (values are rounded to the nearest whole number): 160 calories; 61 calories from fat; 7 grams fat (3 g saturated; 0 gram trans fats); 133 milligrams cholesterol; 13 grams carbohydrate; 12 grams protein; 2 grams fiber; 509 milligrams sodium.