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Cheesy Frittata (phase 1)

Source of Recipe

south beach diet/kathy foster-rc


Recipe Introduction

South Beach Diet Phase 1

List of Ingredients


2 t. Smart Balance spread

1/2 c. sliced onion

1/2 c. sliced red bell pepper

1/2 c. sliced zucchini

2 small plum tomatoes, diced

1 T. chopped fresh basil

pinch of black pepper

1/2 c. liquid egg substitute

1/2 c. low fat cottage cheese

1/4 c. fat-free evaporated milk

3/4 oz. shredded reduced-fat Monterey Jack cheese













Recipe

Coat an ovenproof 10" skillet with cooking spray and place over medium-low heat until hot. Melt the spread in the skillet. Add the onion, bell pepper, and zucchini and saute over medium-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, then remove from heat.

Preheat the broiler. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth. Pour the egg mixture over 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 melted.