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Last
Updated: Aug 23rd, 2009 - 11:10:29
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Yield: 2 servings
2 teaspoons extra virgin olive oil
1 small yellow onion, thinly sliced and cut into quarter-rings (about 1/2 cup)
1 medium-small zucchini, halved lengthwise and sliced 1/4-inch thick (about 3/4 cup)
1/4 teaspoon ground black pepper
1 tablespoon chopped recipe-ready sun-dried tomatoes (optional)
1 cup fat-free egg substitute or liquid egg whites
1 ounce soft goat cheese
1 tablespoon grated Parmesan cheese
2 tablespoons thinly sliced fresh basil leaves
1 tablespoon finely chopped fresh chives
1. Pour the olive oil into an 8-inch nonstick skillet. Add the onion
and place over medium heat. Cover and cook for several minutes or until
the onion softens. Add the zucchini and black pepper and cook covered
for about 3 minutes more, or until the zucchini is tender and the
vegetables begin to lightly brown. Stir in the sun-dried tomatoes if
desired.
2. Pour the eggs over the vegetable mixture. Cook without stirring, for
a minute or two or until the edges start to set. Continue to cook for a
few minutes more, lifting the edges with a spatula to allow uncooked
egg to flow beneath the cooked portion, until the frittata is almost
set.
3. Slide the frittata (wet side up) onto a large plate. Using
potholders, place the skillet upside down over the frittata, and invert
the frittata back into the skillet. Coarsely crumble the goat cheese
over the frittata and sprinkle with the Parmesan. Reduce the heat
to low; cover and cook for about 30 seconds or just until the bottom is
set.
4. Turn off the heat and let the frittata sit, covered, for another
minute to warm the cheese. Sprinkle the basil and chives over the
top and serve immediately.
Nutritional Facts (per serving)
Calories: 175
Carbohydrate: 7 g
Fiber: 1.5 g
Fat: 8.6 g
Sat. Fat: 3.3 g
Cholesterol: 9 mg
Protein: 17 g
Sodium: 363 mg
Calcium: 124 mg
GI rating: low
Potassium: 377 mg
Diabetic exchanges: 2 1/2 lean meat, 1 vegetable, 1 fat
© Copyright 2005 by
eatsmarttoday.com
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