Italian Veggie Frittata
Dec 2, 2006 9:44:35 GMT -8
Post by jjg on Dec 2, 2006 9:44:35 GMT -8
ITALIAN VEGGIE FRITTATA
Makes: 2 servings
½ cup chopped onion
½ cup chopped bell pepper
1 cup sliced zucchini squash, raw
1 cup sliced yellow squash, raw
1 tablespoon fresh basil, chopped (or ½ tsp dried)
2 garlic cloves, minced
4 teaspoons canola oil
½ cup low-salt tomato sauce
1 cup egg substitute
3 tablespoons dry bread crumbs
Saute vegetables, basil and garlic with canola oil in 10-inch cast
iron skillet until tender.
Combine tomato sauce and egg substitute in bowl; pour into skillet;
cook until partially set. Do not attempt to blend egg mixture.
Sprinkle with bread crumbs. Place skillet under broiler and brown
2-3 minutes or until egg is completely set. Serve with a crusty
French or Italian bread.
Nutrient Analysis: 1 serving 219 Calories, 9 g Fat, 14 g Protein,
19 g Carbohydrate, 4 g Fiber, 252 mg Sodium, 0 mg Cholesterol,
1 g Sat Fat.
Exchanges: 2 vegetable, 2 meat, 1 fat
Makes: 2 servings
½ cup chopped onion
½ cup chopped bell pepper
1 cup sliced zucchini squash, raw
1 cup sliced yellow squash, raw
1 tablespoon fresh basil, chopped (or ½ tsp dried)
2 garlic cloves, minced
4 teaspoons canola oil
½ cup low-salt tomato sauce
1 cup egg substitute
3 tablespoons dry bread crumbs
Saute vegetables, basil and garlic with canola oil in 10-inch cast
iron skillet until tender.
Combine tomato sauce and egg substitute in bowl; pour into skillet;
cook until partially set. Do not attempt to blend egg mixture.
Sprinkle with bread crumbs. Place skillet under broiler and brown
2-3 minutes or until egg is completely set. Serve with a crusty
French or Italian bread.
Nutrient Analysis: 1 serving 219 Calories, 9 g Fat, 14 g Protein,
19 g Carbohydrate, 4 g Fiber, 252 mg Sodium, 0 mg Cholesterol,
1 g Sat Fat.
Exchanges: 2 vegetable, 2 meat, 1 fat