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Farmstand Frittata
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Publications International, Ltd., the Editors of. "Farmstand Frittata." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/farmstand-frittata-recipe.htm> 07 January 2009.
Farmstand Frittata
Yield: Makes 4 servings
Red bell pepper and broccoli are a nutritious duo that combine in this frittata to provide half the Recommended Dietary Allowance of vitamin A and more than twice the RDA of vitamin C.
Ingredients:
Nonstick cooking spray
1
medium red bell pepper, seeded and cut into thin strips
1/2
cup chopped onion
1
cup broccoli florets, blanched and drained
1
cup quartered cooked unpeeled red new potatoes
1
cup cholesterol-free egg substitute
6
egg whites
1
tablespoon chopped fresh parsley
1/2
teaspoon salt
1/4
teaspoon black pepper
1/2
cup (2 ounces) shredded reduced-fat Cheddar cheese
Preparation:
1.
Spray large nonstick ovenproof skillet with cooking spray; heat over medium heat until hot. Add bell pepper and onion; cook and stir 3 minutes or until crisp-tender.
2.
Add broccoli and potatoes; cook and stir 1 to 2 minutes or until heated through.
3.
Whisk together egg substitute, egg whites, parsley, salt and black pepper in medium bowl.
4.
Spread vegetables in 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.
5.
Meanwhile, preheat broiler. Top frittata with cheese. Broil 4 inches from heat 1 minute or until cheese is melted. Cut into 4 wedges to serve. Garnish as desired.
Nutritional Information:
| Serving Size: 1 frittata wedge | |
| Sodium | 686 mg |
| Protein | 17 g |
| Fiber | 2 g |
| Carbohydrate | 19 g |
| Cholesterol | 8 mg |
| Saturated Fat | 1 g |
| Total Fat | 2 g |
| Calories from Fat | 12 % |
| Calories | 163 |
Dietary Exchange:
| Vegetable | 1 |
| Starch | 1-1/2 |
| Meat | 2 |
This recipe appears in: Casseroles & Dishes
