Tomato-Zucchini Frittata
Calories 151 (30% from fat)
Fat 5 gram
Saturated Fat 1.6
Trans Fat 0 gram
Chol. 163 mg.
Sodium 418 mg.
Carb. 11 gram
Fiber 3 gram
Sugar 6.8
Sugar Alcohol 0 gram
Protein 16 gram
Ingredients
fat free olive oil cooking spray
1 cup sliced zucchini
1 cup broccoli flowerets
1 cup diced red or yellow bell peppers
3 large whole eggs, lightly beaten
5 large egg whites, lightly beaten
1/2 cup fat-free cottage cheese
1/2 cup rehydrated sun-dried tomatoes (1 ounce dry) coarsely chopped
1/4 cup chopped green onions
1/4 cup chopped fresh basil
1/8 tsp. ground red pepper
2 Tbsp. Parmesan cheese
Optional
Paprika
1. Preheat broiler. Spray 10-inch overproof nonstick skillet with olive oil flavored nonstick cooking spray. Place zucchini, broccoli and bell peppers in skillet; cook and stir over high heat 3 to 4 minutes or until crisp-tender.
2. Mix whole eggs, egg whites, cottage cheese, tomatoes, onions, basil and ground red pepper in medium bowl. Mix well.
3. 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.
4. Broil about 5 inches from heat 3 to 5 minutes or until golden brown on surface. Garnish with paprika, if desired. Cut into wedges. Serve immediately.
Yield: 4 Servings
