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 cooked quartered unpeeled red potatoes
1 cup cholesterol free egg substitute
6 egg whites
1 TB chopped fresh parsley
1/2 tsp. salt
1/4 tsp. ground black pepper
1/2 cup (2 oz.) shredded reduced fat Cheddar cheese
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. Preheat broiler. Top frittata with cheese. Broil 4 inches from
heat for 1 minute or until cheese is melted. Cut into 4 wedges to
serve. Garnish as desired.
Yield: 4 servings.
Nutrition Information:
Per serving (1 frittata wedge) = Calories 163, Calories from Fat 12%,
Total Fat 2 g, Sat Fat 1 g, Cholesterol 8 mg, Carbs 19 g. Fiber 2 g,
Protein 17 g, Sodium 686 mg. Dietary exchanges
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Meat.
Source : Just Vegetarian Recipes