Cheesy Frittata
Source of Recipe
Lorronline
List of Ingredients
2 teaspoon Smart Balance spread
1/2 cup sliced onion
1/2 cup sliced red bell pepper
1/2 cup sliced zucchini
2 small plum tomatoes, diced
1 tablespoon chopped fresh basil
Pinch freshly ground black pepper
1/2 cup liquid egg substitute
1/2 cup 1% cottage cheese
1/4 cup fat-free evaporated milk
3/4 ounce reduced-fat Monterey Jack cheese
Recipe
Coat an ovenproof 10" skillet with cooking spray and place over med-low heat until hot. Melt the spread in the skillet. Add the onion, bell pepper, and zucchini and saute' over med-low heat until the vegetables are lightly browned, 2-3 minutes. Add the tomatoes, basil, and black pepper to the skillet and stir to combine. Cook until the flavors are blended, 2-3 minutes, and remove from the heat.
Preheat broiler. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth. Pour the egg mixture over the vegetables . Cover and cook on medium-low heat until the bottom is set and the top is still slightly wet. Transfer the skillet to the broiler and broil until the top is set, 2-3 minutes. Sprinkle with the cheese and broil until the cheese melts.
Serves 2 (All Phases)
Per Serving: 231 calories, 21 g protein, 16 g carbohydrates, 10 g fat, 3 g saturated fats, 480 mg sodium, 15 mg cholesterol, 2 g fiber.
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