Vegetable Frittata, 6 carb grams, 170 calories, saturated fat 3.5 g
From ChangeOne Diet
This no-fuss Italian egg dish is baked in the pan, and there's no need to master omelet-flipping skills -- you put the filling on top. The recipe makes four portions, each of them about the same size as a two-egg omelet.
PREPARATION TIME: 10 minutes
COOKING TIME: 12 minutes
NUMBER OF SERVINGS: 4
INGREDIENTS:
4 ounces white mushrooms, cleaned, trimmed, and thinly sliced
1/3 cup sliced red onion
5 large eggs
4 large egg whites
1 teaspoon chopped fresh herbs (thyme, oregano, or basil)
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 small plum tomatoes, thinly sliced
8 tablespoons shredded part-skim mozzarella cheese
DIRECTIONS:
1. Heat broiler. Coat a 9- or 10-inch ovenproof nonstick skillet with vegetable cooking spray and heat over medium-high heat. Add mushrooms and onion; sauté until tender, about 5 minutes. Transfer to a plate. Wipe out skillet, coat again with cooking spray, and return to medium-high heat.
2. Meanwhile, whisk eggs, egg whites, herbs, salt, and pepper together in a medium bowl; pour into hot skillet. Cook, without stirring, until eggs begin to set, about 2 minutes, lifting up edge with a heatproof rubber spatula while tilting skillet and letting uncooked portion flow underneath.
3. Arrange tomato slices and sautéed vegetables in concentric circles on top. Continue cooking frittata until eggs are golden-brown on bottom and almost set on top, 2 to 3 minutes more.
4. Sprinkle mozzarella around edge of frittata. Transfer skillet to broiler and broil until cheese melts and begins to brown, about 2 minutes. Cut frittata into quarters. One serving equals one of the quarters.
Nutrition Per Serving:
Per serving: Calories 170, fat 9 g, saturated fat 3.5 g, cholesterol 273 mg, sodium 349 mg, carbohydrate 6 g, fiber 1 g, protein 16 g
