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Vegetable - Vegetable Frittata with Toas




Source of Recipe


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List of Ingredients




Vegetable - Vegetable Frittata with Toast

Olive oil cooking spray
1 medium slilced chili
1 medium onion, sliced
2 cups sliced mushrooms
2 minced garlic cloves
2 teaspoons dried parsley
1/2 cup chicken or vegetable broth
1 1/2 cups egg substitute or 6 real eggs
1/4 cup fat free milk
1/2 cup cooked brown rice
1/2 cup shredded fat free Cheddar cheese
1/4 teaspoon salt
1/8 teaspoon ground pepper
4 slices Italian or French bread
4 teaspoons freshly grated Parmesan cheese

Coat a medium oven safe pan with the cooking spray.
Use a medium heat and saute the chili, onion, mushrooms,
cloves and parsely for about 5 minutes.
Add the broth, cover and cook for about 5 minutes, until
the vegetables are tender and the liquid is absorbed.
Beat egg substitute and milk together.
Stir in the rice, cheese, salt, and pepper.
Pour this on top of the ingredients in the pan.
Keep uncovered and let cook for 15 - 20 minutes, with a
medium/low heat, without stirring, or until the egg is set
and lightly browned on the bottom.
Broil for 3 - 4 minutes, or until cooked on top.
Turn over and broil the other side for 3 - 5 minutes,
or until lightly browned.
Sprinkle the bread with the cheese and broil for 2 - 3
minutes, or until browned.
Slide frittata onto plate, cut into wedges and serve with
the toast.
Makes 4 servings.

Nutritional info per serving:
Calories 212, Fat 2.2g, Cholesterol 4.4mg, Sodium 590mg,
Protein 18.4g, Carbohydrate 30g
Diabetic exchanges: 1 1/2 Vegetable, 1 1/2 Bread/Starch, 1 1/2 Meat

Recipe