Thursday, February 25, 2010

Garden Medley Frittata

A frittata is an Italian-style flat omelet that's baked in a skillet, so you will need to use a cast iron or oven safe type. This recipe adds a healthy dose of veggies and just a touch of cheese plus basil for a nice blend of flavors. It's perfect for breakfast, brunch or even dinner.


½ cup chopped red bell pepper
¼ cup chopped onion
½ cup chopped zucchini
1 cup chopped mushrooms
1 cup spinach
2 cups egg substitute (like Eggbeaters) or liquid egg whites
1-2 tablespoons chopped basil
2 tablespoons crumbled goat cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
ICB or olive oil sprayer (or 1 teaspoon olive oil)


Preheat oven to 450 degrees. Spray an 8 inch oven proof skillet with ICB or olive oil (1 teaspoon lightly drizzled or sprayed on to the pan using olive oil sprayer) and put on medium heat. Add the onion and peppers and sauté for 3-5 minutes. Throw in the zucchini and mushrooms and sauté a few more minutes until tender. Stir in the spinach and cook for another minute until it starts to wilt. Pour the egg substitute over the vegetables, sprinkle with cheese and basil and cook on medium heat for about 5 minutes, until the egg starts to set and the edges start to brown a bit. Remove from heat and bake in the oven for 10-15 minutes until the egg is firm and fully cooked throughout.

NOTE: If you don't have an oven-safe skillet, you can pour the egg mixture into a baking dish and add the cooked onions, zucchini, mushrooms and pepper as well as the goat cheese, and basil and just bake the it in that dish. If you do it this way, add 5 to 10 minutes to the baking time and check to make sure the egg is fully cooked before serving.

Makes 4 servings:

Serving size: 1/4 or recipe Calories 90 Protein 14 g Carb 6 g Fiber 1 g Sugars 4 g Fat 1 g Saturated fat


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