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Jalapeño-Lime Chicken
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Zucchini-Tomato Frittata
Yield: Makes 4 servings
"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:
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 |
This recipe appears in:
Italian
