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Spring Vegetable Frittata (Low Fat/Low Cal)

At a Glance

Prep
15 minutes
Cook
35 minutes
Total
1 hr
Servings
8.00 serving(s)

Categories

  • Main

Cuisine

  • international

Cooking Method

  • Bake

Difficulty

  • Easy

Dietary

  • Low-fat

Servings & Nutrition

Original recipe serves 8. Current scale: 1x.

Calories 32.5 per serving 260 for selected servings
Fat 1.1g per serving 9g for selected servings
Sugar 0.9g per serving 7g for selected servings
Protein 2.3g per serving 18g for selected servings
Carbohydrates 3.3g per serving 26g for selected servings

Nutrition and servings are approximate based on the ingredient list. Please verify for dietary or medical needs.

This recipe for Spring Vegetable Frittata (Low Fat/Low Cal) brings together 12 ounces asparagus, trimmed and cut into 1-inch pieces (I used the thin asparagus), 1 bell pepper, cut into strips, 1/2 zucchini, halved lengthwise and sliced in a practical dish for home cooking. It takes about 1 hr to prepare and cook. It makes approximately 8 servings.

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Ingredients

  • 12 ounces asparagus, trimmed and cut into 1-inch pieces (I used the thin asparagus)
  • 1 bell pepper, cut into strips
  • 1/2 zucchini, halved lengthwise and sliced
  • 1/2 onion, chopped
  • 1/4 cup roasted red pepper, drained and chopped
  • 1/3 cup reduced-fat mozzarella cheese, shredded, divided
  • 2 cups egg substitute (egg beaters)
  • 1/2 cup nonfat milk
  • 1 teaspoon dried dill
  • 3/4 teaspoon salt
  • 1 teaspoon pepper
  • 2 tablespoons flour
  • 3 tablespoons parmesan cheese, shredded

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Instructions

  1. Preheat oven to 350-degrees F.

  2. Spray a 2-quart baking pan with Pam (my pan was 13x10).

  3. In a large saucepan over high heat bring 1 inch of water to a boil. Add vegetables (asparagus - onion). Cover and simmer until tender. Drain.

  4. Stir in roasted peppers. Spread vegetable mixture in prepared pan.

  5. Sprinkle with half of the mozzarella.

  6. In a bowl bowl whisk together next 5 ingredients (egg substitute - pepper) and then whisk in the flour.

  7. Pour egg mixture over vegetables.

  8. Bake for 35 minutes or until puffed.

  9. Sprinkle with remaining cheeses and let stand 10 minutes before serving.

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