BASQUE RED PEPPER FRITTATA
Dec 19, 2006 23:52:44 GMT -8
Post by jjg on Dec 19, 2006 23:52:44 GMT -8
BASQUE RED PEPPER FRITTATA
Yield: 2 servings
Source: "Mix 'n Match Meals in Minutes"
INGREDIENTS
- 1 cup thinly sliced red bell peppers
- 2 plum tomatoes, thinly sliced
- 2 medium cloves garlic, crushed
- 2 slices whole-wheat bread
- Olive oil cooking spray
- 2 whole eggs
- 4 egg whites
- Salt and freshly ground black pepper, to taste
DIRECTIONS
Place red peppers, tomatoes and garlic in a microwave-safe bowl. Microwave on high 5 minutes.
Meanwhile, toast bread and spray one side of each slice with olive oil cooking spray. Set aside.
Preheat broiler. Mix whole egg and egg whites together. Add vegetables, salt and pepper.
Heat a 9-or 10-inch non-stick skillet over medium-low heat and spray with olive oil cooking spray. Add egg mixture and turn the heat down to low.
Cook without browning the bottom 10 minutes. The eggs will be set, but the top will be a little runny.
Place pan under the broiler for 30 seconds to 1 minute until the top is set, but not brown. Remove and cut in half. Slide halves onto 2 plates and serve with toast.
Nutritional Information Per Serving (1/2 of recipe):
Calories: 215, Fat: 7 g, Cholesterol: 213 mg, Sodium: 331 mg,
Carbohydrate: 23 g, Dietary Fiber: 4 g, Sugars: 7 g, Protein:
17g
Diabetic Exchanges: 1 Starch, 2 Lean Meat, 1 Vegetable
Yield: 2 servings
Source: "Mix 'n Match Meals in Minutes"
INGREDIENTS
- 1 cup thinly sliced red bell peppers
- 2 plum tomatoes, thinly sliced
- 2 medium cloves garlic, crushed
- 2 slices whole-wheat bread
- Olive oil cooking spray
- 2 whole eggs
- 4 egg whites
- Salt and freshly ground black pepper, to taste
DIRECTIONS
Place red peppers, tomatoes and garlic in a microwave-safe bowl. Microwave on high 5 minutes.
Meanwhile, toast bread and spray one side of each slice with olive oil cooking spray. Set aside.
Preheat broiler. Mix whole egg and egg whites together. Add vegetables, salt and pepper.
Heat a 9-or 10-inch non-stick skillet over medium-low heat and spray with olive oil cooking spray. Add egg mixture and turn the heat down to low.
Cook without browning the bottom 10 minutes. The eggs will be set, but the top will be a little runny.
Place pan under the broiler for 30 seconds to 1 minute until the top is set, but not brown. Remove and cut in half. Slide halves onto 2 plates and serve with toast.
Nutritional Information Per Serving (1/2 of recipe):
Calories: 215, Fat: 7 g, Cholesterol: 213 mg, Sodium: 331 mg,
Carbohydrate: 23 g, Dietary Fiber: 4 g, Sugars: 7 g, Protein:
17g
Diabetic Exchanges: 1 Starch, 2 Lean Meat, 1 Vegetable