FLUFFY VEGETABLE FRIT TATA
SERVING SIZE: ½ large or 1 small frittata
PREPARATION TIME: 20 minutes
COOKING TIME: 12 minutes
Nonstick cooking spray
¼ cup ;nely minced red onion
1 garlic clove, ;nely minced
½ cup diced red bell pepper
½ cup diced zucchini
1 tsp Italian seasoning
; tsp sea salt
¼ tsp freshly ground black pepper
3 Tbsp fat-free milk
3 Tbsp grated Parmesan cheese, divided
Dash hot sauce (optional)
1 large tomato, cored, thinly sliced
2 sprigs fresh oregano (optional)
1. Coat 2 mini (or 1 large) ovenproof skillets with
nonstick cooking spray and then heat over
medium heat. Add the onion and sauté for
3 minutes. Add the garlic, bell pepper, and
zucchini and sauté for 3 minutes. Add the Italian
seasoning, salt, and black pepper. Turn o; the
heat as you prepare the eggs (step No. 2).
2. Set the oven rack 6 inches from the broiler, then
preheat the oven to broil. Separate the eggs. Beat
the egg yolks with the milk, 2 tablespoons of the
Parmesan cheese, and, if desired, a dash of hot
sauce. Beat the egg whites with an electric mixer
until sti;. Gently fold the egg whites into the
3. Reheat the vegetables over medium heat.
Pour the egg mixture on top of the vegetables.
Cook for 4 minutes, or until the bottom is set.
Place the tomatoes on the frittatas and sprinkle
with the remaining cheese. Add the skillets to the oven
and broil the frittatas for 2 minutes, or until lightly
browned. Top with chopped fresh oregano, if desired.
Per Ser;ing: Calories 220, Total Fat 12 g (Sat. Fat 4. 3 g),
Cholesterol 375 mg, Sodium 410 mg, Potassium 600 mg,
Total Carbohydrate 12 g (Fiber 3 g, Sugars 7 g),
Protein 18 g, Phosphorus 320 mg
Choices: Nonstarchy Vegetable 2, Medium-Fat Protein 2
Portion out snacks if you have a habit of eating out of larger packages.
—Nicole Anziani, RD, CDE
Use mini oven-
safe pans to