Zucchini-Tomato Frittata
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Zucchini-Tomato Frittata
YIELD Makes 4 servings
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"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 | |
| 1 | cup sliced zucchini |
| 1 | cup broccoli florets |
| 1 | cup diced red or yellow bell pepper |
| 3 | whole eggs, lightly beaten* |
| 5 | egg whites, lightly beaten* |
| 1/2 | cup 1% low-fat cottage cheese |
| 1/2 | cup rehydrated sun-dried tomatoes (1 ounce dry), coarsely chopped |
| 1/4 | cup chopped green onions with tops |
| 1/4 | cup chopped fresh basil |
| 1/8 | teaspoon ground red pepper |
| 2 | tablespoons grated Parmesan cheese |
| Paprika (optional) | |
PREPARATION:
- 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.
- 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.
- 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.
This recipe appears in:
Italian
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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