Farmstand Frittata

Recipe Ingredients

		Nonstick cooking spray - as needed
1/2 cup	31g / 1.1oz	Chopped onion
1 cup	237ml	Red bell pepper - seeded, and (medium)
		Cut into thin strips
1 cup	146g / 5.1oz	Broccoli florets - blanched, drained
1 cup	237ml	Cooked quartered unpeeled red potatoes
6		Egg whites
1 cup	198g / 7oz	Cholesterol-free egg substitute
1 tablespoon	15ml	Chopped fresh parsley
1/2 teaspoon	2.5ml	Salt
1/4 teaspoon	1.3ml	Freshly-ground black pepper
1/2 cup	73g / 2.6oz	Shredded reduced-fat Cheddar cheese - (2 oz)

Recipe Instructions

Spray large nonstick ovenproof skillet with cooking spray; heat over medium heat until hot. Add onion and bell pepper; cook and stir 3 minutes or until crisp-tender.

Add broccoli and potatoes; cook and stir 1 to 2 minutes or until heated through.

Whisk together egg whites, egg substitute, parsley, salt and black pepper in medium bowl.

Spread vegetables into even layer in skillet. Pour egg white mixture over vegetables; cover and cook over medium heat 10 to 12 minutes or until egg mixture is set.

Meanwhile, preheat broiler. Top fritatta with cheese. Broil 4 inches from heat 1 minute or until cheese is bubbly and golden brown. Cut into wedges.

This recipe yields 4 servings.

Exchanges Per Serving: 1 Starch, 2 Meat.

Nutrition Facts: Calories 163; Calories from Fat 12%; Total Fat 2g; Saturated Fat 1g; Protein 17g; Carbohydrates 19g; Cholesterol 8mg; Sodium 686mg; Dietary Fiber 2g.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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