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Potato and Pork Frittata
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the Editors of Publications International, Ltd.. "Potato and Pork Frittata" 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/potato-and-pork-frittata-recipe.htm> 09 February 2012.
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Potato and Pork Frittata
Prep and Cook Time 30 minutes
YIELD Makes 4 servings
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Frozen fat free hash brown potatoes are a quick and easy source of complex carbohydrates without added fat. To eliminate 106 milligrams of cholesterol in this frittata, replace the whole eggs and egg whites with 1 cup of cholesterol free egg substitute.
INGREDIENTS
| 12 | ounces (about 3 cups) frozen hash brown potatoes |
| 1 | teaspoon Cajun seasoning |
| 4 | egg whites |
| 2 | eggs |
| 1/4 | cup low-fat (1%) milk |
| 1 | teaspoon dry mustard |
| 1/4 | teaspoon black pepper |
| 10 | ounces (about 3 cups) frozen stir-fry vegetable blend |
| 1/3 | cup water |
| 3/4 | cup chopped cooked lean pork |
| 1/2 | cup (2 ounces) shredded Cheddar cheese |
PREPARATION:
- Preheat oven to 400°F. Spray baking sheet with nonstick cooking spray. Spread potatoes on baking sheet; sprinkle with Cajun seasoning. Bake 15 minutes or until hot. Remove from oven. Reduce oven temperature to 350°F.
- Beat egg whites, eggs, milk, mustard and pepper in small bowl. Place vegetables and water in medium ovenproof nonstick skillet. Cook over medium heat 5 minutes or until vegetables are crisp-tender; drain.
- Add pork and potatoes to vegetables in skillet; stir lightly. Add egg mixture. Sprinkle with cheese. Cook over medium-low heat 5 minutes. Place skillet in 350°F oven and bake 5 minutes or until egg mixture is set and cheese is melted.
This recipe appears in:
Eggs & Omelets
NUTRITIONAL INFORMATION:
| Serving Size: | 1 wedge (1/4 of total recipe) |
| Sodium | 258 mg |
| Protein | 22 g |
| Fiber | 2 g |
| Carbohydrate | 20 g |
| Cholesterol | 145 mg |
| Saturated Fat | 5 g |
| Total Fat | 11 g |
| Calories from Fat | 37 % |
| Calories | 268 |
DIETARY EXCHANGE:
| Fat | 1 |
| Meat | 2 |
| Starch | 1-1/2 |
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