Smoked Salmon and Roasted-Red Pepper Frittata

Nonstick cooking spray

chopped red onion

garlic, minced

baby spinach or torn spinach

eggs, lightly beaten, or 2 cups refrigerated or frozen egg product, thawed

low-fat cottage cheese or or crumbled reduced-fat feta cheese

herbes de Provence or Italian seasoning, crushed, or 1/2 teaspoon dried dillweed

ground black pepper

chopped bottled roasted red sweet peppers, drained

thinly sliced, smoked salmon (lox-style); smoked turkey; or low-fat, reduced-sodium cooked boneless ham, chopped