Ingredients
2 tablespoons trans-fat-free margarine
1 onion, chopped
2 zucchini, thinly sliced
4 large mushrooms, chopped
1/2 large red-bell pepper, chopped
1/2 teaspoon salt
1/4 teaspoon dried thyme, crushed
1/4 teaspoon ground black pepper
4 large eggs, at room temperature
1 cup liquid egg substitute
1 1/2 tablespoons grated Parmesan cheese (optional)
Instructions
Place the broiler rack in the lowest position (6" to 7" from the heat source) and preheat the broiler.
Melt 1 tablespoon of the margarine in a large oven-safe nonstick skillet over medium heat. Add the onion, zucchini, mushrooms, bell pepper, 1/4 teaspoon of the salt, thyme, and 1/8 teaspoon of the pepper. Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juices remain in the pan.
In a large bowl, combine the eggs, egg substitute, the remaining 1/4 teaspoon salt, the remaining 1/8 teaspoon pepper, and the cheese, if using.
Melt the remaining 1 tablespoon margarine in the skillet with the vegetables over very low heat. Pour in the egg mixture. Cook, uncovered and without stirring, for 15 minutes, or until only the top remains runny. Place the skillet under the broiler and cook for 2 minutes, or until the eggs are just set. Slide the frittata onto a large serving plate.
Nutritional information
Per serving:
200 calories
12 g fat (3 1/2 g sat)
9 g carbohydrate
16 g protein
2 g dietary fiber
510 mg sodium
215 mg cholesterol
2 tablespoons trans-fat-free margarine
1 onion, chopped
2 zucchini, thinly sliced
4 large mushrooms, chopped
1/2 large red-bell pepper, chopped
1/2 teaspoon salt
1/4 teaspoon dried thyme, crushed
1/4 teaspoon ground black pepper
4 large eggs, at room temperature
1 cup liquid egg substitute
1 1/2 tablespoons grated Parmesan cheese (optional)
Instructions
Place the broiler rack in the lowest position (6" to 7" from the heat source) and preheat the broiler.
Melt 1 tablespoon of the margarine in a large oven-safe nonstick skillet over medium heat. Add the onion, zucchini, mushrooms, bell pepper, 1/4 teaspoon of the salt, thyme, and 1/8 teaspoon of the pepper. Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juices remain in the pan.
In a large bowl, combine the eggs, egg substitute, the remaining 1/4 teaspoon salt, the remaining 1/8 teaspoon pepper, and the cheese, if using.
Melt the remaining 1 tablespoon margarine in the skillet with the vegetables over very low heat. Pour in the egg mixture. Cook, uncovered and without stirring, for 15 minutes, or until only the top remains runny. Place the skillet under the broiler and cook for 2 minutes, or until the eggs are just set. Slide the frittata onto a large serving plate.
Nutritional information
Per serving:
200 calories
12 g fat (3 1/2 g sat)
9 g carbohydrate
16 g protein
2 g dietary fiber
510 mg sodium
215 mg cholesterol
