Fluffy Vegetable Frittata
Per ServingFluffy Vegetable Frittata |
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|---|---|---|
| Makes: 2 servings | ||
| Serving Size: 1/2 large or 1 small frittata | ||
| Calories | 220 | |
| Fat | 12 | g |
| Saturated Fat | 4.3 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 12 | g |
| Fiber | 3 | g |
| Sugars | 7 | g |
| Cholesterol | 375 | mg |
| Sodium | 410 | mg |
| Potassium | 600 | mg |
| Protein | 18 | g |
| Phosphorus | 320 | mg |
| Choices: Nonstarchy Vegetable 2, Medium-Fat Protein 2 | ||
- Makes: 2 servings
- Serving Size: 1/2 large or 1 small frittata
- Preparation Time: 20 minutes
- Cooking Time: 12 minutes
Ingredients
| Nonstick cooking spray | ||
| 1/4 | cup | finely minced red onion |
| 1 | garlic clove, finely minced | |
| 1/2 | cup | diced red bell pepper |
| 1/2 | cup | diced zucchini |
| 1 | tsp. | Italian seasoning |
| 1/8 | tsp. | sea salt |
| 1/4 | tsp. | freshly ground black pepper |
| 4 | eggs | |
| 3 | Tbsp. | fat-free milk |
| 3 | Tbsp. | grated Parmesan cheese, divided |
| Dash hot sauce (optional) | ||
| 1 | large | tomato, cored, thinly sliced |
| 2 | sprigs | fresh oregano (optional) |
Directions
- Coat 2 mini (or 1 large) ovenproof skillets with nonstick cooking spray and then heat over medium heat. Add the onion and sauté for 3 minutes. Add the garlic, bell pepper, and zucchini and sauté for 3 minutes. Add the Italian seasoning, salt, and black pepper. Turn off the heat as you prepare the eggs (step No. 2).
- Set the oven rack 6 inches from the broiler, then preheat the oven to broil. Separate the eggs. Beatthe egg yolks with the milk, 2 tablespoons of the Parmesan cheese, and, if desired, a dash of hot sauce. Beat the egg whites with an electric mixer until stiff. Gently fold the egg whites into the egg yolks.
- Reheat the vegetables over medium heat. Pour the egg mixture on top of the vegetables. Cook for 4 minutes, or until the bottom is set. Place the tomatoes on the frittatas and sprinkle with the remaining cheese. Add the skillets to the oven and broil the frittatas for 2 minutes, or until lightly browned. Top with chopped fresh oregano, if desired.
