Cheesy Frittata

Labels
Serves 2
Per serving:
231 calories
21 g protein
16 g carbohydrates
10 g fat
3 g saturated fats
480 mg sodium
15 mg cholesterol
2 g fiber
Ingredients
2 teaspoons Smart Balance spread
cup sliced onion
cup sliced red bell pepper
cup sliced zucchini
2 small plum tomatoes, diced
1 tablespoon chopped fresh basil
Pinch freshly ground black pepper
cup liquid egg substitute
cup 1% cottage cheese
cup fat-free evaporated milk
ounce shredded reduced-fat Monterey Jack cheese
Directions

Coat an ovenproof 10" skillet with cooking spray and place over medium-low heat until hot.

Melt the spread in the skillet.

Add the onion, bell pepper, and zucchini and saut over medium-low heat until the vegetables are
lightly browned, 2-3 minutes.

Add the tomatoes, basil, and black pepper to the skillet and stir to combine.

Cook until the flavors are blended, 23 minutes, and remove from the heat.

Preheat the broiler.

In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth.

Pour the egg mixture over the vegetables.

Cover and cook on medium-low heat until the bottom is set and the top is still slightly wet.

Transfer the skillet to the broiler and broil until the top is set, 2-3 minutes.

Sprinkle with the cheese and broil until the cheese melts.

Light Spinach Frittata with Tomato Salsa

Frittata
1 tablespoon extra-virgin olive oil
1 small onion, sliced
2 cloves garlic, minced
1 package (10 ounces) frozen spinach, thawed and well-drained
2 large eggs
3 egg whites
1/3 cup fat-free evaporated milk
cup shredded reduced-fat
Mozzarella cheese

Salsa
4 plum tomatoes, seeded and chopped
2 scallions, minced
1 clove garlic, minced
2 tablespoons minced fresh cilantro
1 tablespoon fresh lime juice
teaspoon salt
1/3 teaspoon freshly ground black pepper

To make the frittata:

Preheat the oven to 350F.
Heat the oil in a 10" nonstick skillet over medium heat.
Add the onion, garlic, and cook, stirring, for 3 minutes or until tender.
Stir in the spinach.
Reduce the heat to low.
In a large bowl, beat the eggs and egg whites with the milk until light yellow and frothy.
Pour the egg mixture over the spinach in the skillet.
Cook for 5-7 minutes, until the egg mixture is cooked on the bottom and almost set on top.
Sprinkle with the cheese.
Bake in the oven until the eggs are set and the cheese has melted, 5-10 minutes.
To make the salsa:
In a large bowl, stir together the tomatoes, scallions, garlic, cilantro, lime juice, salt, and pepper.
Serve fresh, at room temperature, over the frittata.
You can also serve the frittata with commercial jarred salsa.
Per serving:
369 calories
27 g protein
28 g carbohydrates
17 g fat
6 g saturated fats
740 mg sodium
230 mg cholesterol
8g fiber