Cheesy Frittata

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30 MINUTES OR LESS
Mornings start off well with this flavorful frittata, which comes together very quickly.

  • SERVINGServings

Ingredients

  • 2 tsp. low-fat margarine
  • 1/2 cup diced onion
  • 1/2 cup diced red bell pepper
  • 1/2 cup diced zucchini
  • 2 small plum tomatoes, diced
  • 1 Tbs. chopped fresh basil
  • Pinch freshly ground black pepper
  • 1/2 cup liquid egg substitute
  • 1/2 cup 1-percent cottage cheese
  • 1/4 cup fat-free evaporated milk
  • 3/4 oz. shredded low-fat Monterey Jack cheese

Preparation

  1. Preheat broiler.
  2. Spray 10-inch skillet with nonstick cooking spray. Heat skillet over medium-low heat until hot. Melt margarine in skillet. Add onion, bell pepper and zucchini, and cook until vegetables are lightly browned, for 5 to 7 minutes. Stir in tomatoes, basil and black pepper. Increase heat to medium, and cook until flavors blend, for 3 minutes more, and remove from heat.
  3. Combine egg substitute, cottage cheese and milk in blender, and process until smooth. Pour egg mixture over vegetables. Cover, and cook over medium-low heat until bottom is set but top is still slightly runny, about 5 minutes.
  4. Place skillet under broiler, and cook until top is set, for 2 to 3 minutes. Sprinkle with cheese, and cook until cheese melts, for 2 to 3 minutes more. Remove from oven, and serve.

Nutrition Information

  • Serving Size: SERVES 2
  • Calories: 210
  • Carbohydrate Content: 15 g
  • Cholesterol Content: 10 mg
  • Fat Content: 7 g
  • Fiber Content: 2 g
  • Protein Content: 21 g
  • Saturated Fat Content: 2 g
  • Sodium Content: 510 mg
  • Sugar Content: 11 g