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pepper-and-basil-frittata

Photo by: Joseph De Leo
Comments: 2
 

Recipe

Frittata is a dish I have eaten and served for my entire life. It was always there just in case we were hungry or if an unexpected guest dropped by. It’s made with fresh eggs and whole vegetables; nothing unhealthy. I never thought of it as unhealthy or fattening. But at 20 grams of fat per portion, it's not entirely benign. This dish was a little easier than most to make healthier because it starts out in a good place--but why not have fewer calories without sacrificing flavor?

Yield : Serves 6

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 cups cauliflower florets (from 1½ head cauliflower)
  • ½ medium zucchini, cut in half lengthwise and sliced into half-moons
  • 2 garlic cloves, minced
  • Salt and freshly ground black pepper
  • 1 cup jarred roasted red pepper strips (not oil-packed)
  • ¾ cup plus 2 tablespoons grated Parmigiano-Reggiano cheese
  • ½ cup chopped fresh basil
  • 2 cups egg substitute
  • 3 cups romaine lettuce, roughly chopped

Directions

1. Preheat the oven to 475°F.

2. Heat an 8-inch nonstick ovenproof saute pan over medium high heat. When the pan is hot, add half of the olive oil, then the cauliflower and zucchini. Saute the vegetables for 5 minutes. Add the garlic, and season the vegetables with salt and pepper to taste. Cover the pan and reduce the heat to low. Continue to cook until the vegetables are tender, another 5 minutes. Add the red pepper strips to the pan and stir to combine. Raise the heat to medium-high.

3. Whisk the ¾ cup cheese, basil, and egg substitute together in a medium bowl. Season the mixture with salt and pepper to taste. With a heat-resistant rubber spatula, stir the egg mixture into the saute pan. Continue to stir as the eggs begin to solidify. When there are large curds but the mixture is still wet, flatten it slightly with the spatula and stop stirring it. Cook, undisturbed, for 1 minute. Transfer the pan to the oven.

4. Bake the frittata for about 8 minutes or until the eggs are completely set. Remove the pan from the oven and give it a good shake to loosen the frittata. Invert a plate on top of the frittata and flip it over.

5. In a medium bowl, mix the romaine lettuce with the remaining ½ tablespoon olive oil and 2 tablespoons cheese. Season the salad with salt and pepper to taste.

6. Cut the frittata into wedges. Serve hot or at room temperature, with the romaine salad alongside.


© 2010 Spirit Media, LLC
 

Nutritional Information

Nutritional information is provided by the author.

Fat 5.8g
Calories 135
Protein 14g
Carbohydrates 7g
Cholesterol 10mg
Fiber 2g
Sodium 443mg

 

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  • msico

    05.12.13 Flag comment

    This recipe is awesome! My parents are on weight watchers and this was filling, tasty, and easy. It makes a LOT so we used a deep pan!

  • ethan

    11.30.10 Flag comment

    > Itís made with fresh eggs

    The recipe calls for egg substitute...

 

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