At breakfast time – in fact, any time of the day – frittatas hit the spot when you crave something nourishing and appetizing. Made with low-calorie, wholesome potatoes and vegetables, frittatas provide a bonanza of antioxidants, vitamins and minerals. In season, purchase these ingredients at the farmers market for optimal taste and nutrition.
Using egg substitute in place of scrambled eggs and opting for reduced-fat cheese results in a lower fat frittata. The fat may be missing, but this recipe is full of hearty flavor.
1 cup red potatoes, coarsely chopped
1 1/2 tablespoons olive oil
1 1/2 cups chopped tomatoes
1/3 cup chopped green onions
1 cup sliced mushrooms
1/4 teaspoon salt
1/2 teaspoon pepper
1 1/2 cups egg substitute
3/4 cup shredded reduced fat cheddar cheese
1. In a medium-size saucepan, cook the chopped potatoes in boiling water for 10 to 12 minutes or until tender. Drain well.
2. In a large nonstick skillet, heat oil to medium-high heat. Add boiled potatoes, tomatoes, green onions, mushrooms, salt and pepper. Sauté until onion is tender.
3. Pour egg substitute over the vegetable mixture. Cover and cook over medium-low heat for 15 minutes or until set.
4. Sprinkle with cheese. Cover and cook for 2 minutes more or until cheese melts. Cut into 6 wedges and serve hot.
Calories – 104
Carbohydrates – 7 gm
Protein – 9 gm
Cholesterol – 3 mg
Fiber – 1 gm
Total fat – 5 gm
Saturated fat – 2 gm
Sodium – 267mg