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Zucchini-Tomato Frittata


Zucchini-Tomato Frittata

Zucchini-Tomato Frittata

"Frittata" is Italian for omelet. This dinner omelet is chock-full of fresh vegetables and a sprinkling of Parmesan cheese.

Yield

Makes 4 servings

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)

*Or, substitute with cholesterol-free egg substitute to equal 6 large eggs.

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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