zucchini-tomato frittata
(2 ratings)
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This Recipe Is From My Diabetic Cook Book And I Love Zucchini. I Have Type 2 Diabetes But I Can Still Have Other Foods Too. So Enjoy This Great Dish It For Every One Not Just Diabetic's.Try It You Will Like It.
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(2 ratings)
yield
4 -6
prep time
15 Min
cook time
15 Min
Ingredients For zucchini-tomato frittata
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nonstick olive oil-flavored cooking spray
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1 csliced zucchini
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1 cbroccoli florets
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1 cdiced red or yellow bell pepper
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3 mdeggs
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5egg whites
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1/2 c1% low-fat cottage cheese
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1/2 crehydrated sun dried tomatoes (1 oz dry )
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1/2 cgreen onions with tops,chopped
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1/4 cchopped fresh basil
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1/8 tspground red pepper
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2 Tbspgrated parmesan cheese,paprika (optional)
How To Make zucchini-tomato frittata
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1you may substitute with colesterol free egg substitute to equal 6 large eggs.
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2preheat broiler. spray 10-inch ovenproof skillet with cooking spray.
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3place zucchini,broccoli and bell pepper in skillet. cook and stir over high heat 3-4 minutes or until crisp-tender.
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4combine whole eggs,egg whites,cottage cheese,tomatoes,onins,basil and ground red peppers in medium bowl; mix well. pour egg mixture over vegetables in skillet.
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5cook uncovered,gently lifting sides of frittata so uncooked egg flows underneath.cook 7-8 minutes or until frittata is almost firm and golden brown on bottom. remove from heat. sprinkle with parmesan.
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6broil about 5 inches from heat 3-5 minutes or until golden brown on surface. garnish with paprika, if desired. cut into 4 wedges. serve immediately.
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7dietary exchanges,1&1/2 lean meat,2&1/2 vegetable.
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8nutrients per serving.160- cal.cal. from fat-29% total fat 5 g. sat.fat-2g.carb-13g. protein-16 g. chol-163 mg.sodium-305 mg. fiber-3g.
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