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Zucchini-Tomato Frittata
Zucchini-Tomato Frittata
Yield: Makes 4 servings
"Frittata" is Italian for omelet. This dinner omelet is chock-full of fresh vegetables and a sprinkling of Parmesan cheese.
Ingredients:
Nonstick olive oil-flavored cooking spray
1cup sliced zucchini
1cup broccoli florets
1cup diced red or yellow bell pepper
3whole eggs, lightly beaten*
5egg whites, lightly beaten*
1/2cup 1% low-fat cottage cheese
1/2cup rehydrated sun-dried tomatoes (1 ounce dry), coarsely chopped
1/4cup chopped green onions with tops
1/4cup chopped fresh basil
1/8teaspoon ground red pepper
2tablespoons grated Parmesan cheese
Paprika (optional)
Preparation:
1.Preheat broiler. Spray 10-inch ovenproof skillet with cooking spray. Place zucchini, broccoli and bell pepper in skillet; cook and stir over high heat 3 to 4 minutes or until crisp-tender.2.Combine whole eggs, egg whites, cottage cheese, tomatoes, onions, basil and ground red pepper in medium bowl; mix well. Pour egg mixture over vegetables in skillet. Cook, uncovered, gently lifting sides of frittata so uncooked egg flows underneath. Cook 7 to 8 minutes or until frittata is almost firm and golden brown on bottom. Remove from heat. Sprinkle with Parmesan.3.Broil about 5 inches from heat 3 to 5 minutes or until golden brown on surface. Garnish with paprika, if desired. Cut into 4 wedges. Serve immediately.
Nutritional Information:
Serving Size: 1 frittata wedge
Sodium
305 mg
Protein
16 g
Fiber
3 g
Carbohydrate
13 g
Cholesterol
163 mg
Saturated Fat
2 g
Total Fat
5 g
Calories from Fat
29 %
Calories
160
Dietary Exchange:
Meat
1-1/2
Vegetable
2-1/2
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