zucchini-tomato frittata

Name: Zucchini-Tomato Frittata
Prep time: 15 min
Cook time: 15 min
Yield: 4
Ingredients: - nonstick olive oil-flavored cooking spray; 1 cup(s) sliced zucchini; 1 cup(s) broccoli florets; 1 cup(s) diced red or yellow bell pepper; 3 medium eggs; 5 - egg whites; 1/2 cup(s) 1% low-fat cottage cheese; 1/2 cup(s) rehydrated sun dried tomatoes (1 oz dry ); 1/2 cup(s) green onions with tops,chopped; 1/4 cup(s) chopped fresh basil; 1/8 teaspoon(s) ground red pepper; 2 tablespoon(s) grated parmesan cheese,paprika (optional)

(2 RATINGS)

46 Pinches

Doris Ware

Poteau, OK

Updated on Jan 7, 2011

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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prep time 15 Min

cook time 15 Min

method ---

yield 4-6 serving(s)

Ingredients

- nonstick olive oil-flavored cooking spray
1 cup sliced zucchini
1 cup broccoli florets
1 cup diced red or yellow bell pepper
3 medium eggs
5 - egg whites
1/2 cup 1% low-fat cottage cheese
1/2 cup rehydrated sun dried tomatoes (1 oz dry )
1/2 cup green onions with tops,chopped
1/4 cup chopped fresh basil
1/8 teaspoon ground red pepper
2 tablespoons grated parmesan cheese,paprika (optional)

How To Make zucchini-tomato frittata

Step 1

you may substitute with colesterol free egg substitute to equal 6 large eggs.

Step 2

preheat broiler. spray 10-inch ovenproof skillet with cooking spray.
Step 3

place zucchini,broccoli and bell pepper in skillet. cook and stir over high heat 3-4 minutes or until crisp-tender.
Step 4

combine 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.
Step 5

cook 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.
Step 6

broil 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.
Step 7

dietary exchanges,1&1/2 lean meat,2&1/2 vegetable.
Step 8

nutrients 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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