| |
| INGREDIENTS |
| |
nonfat cooking spray |
| 12 oz. |
fresh or 1 (10 oz.) package frozen cut asparagus |
| 1 |
small yellow sweet pepper, cut into strips |
| 1 |
small zucchini (about ½ cup), cut into ¼-inch slices |
| ⅓ cup |
onion, minced |
| ¼ cup |
roasted red peppers, chopped and drained |
| ½ cup |
(2 oz.) shredded reduced-fat mozzarella cheese |
| 2 cups |
liquid egg (i.e. Egg Beaters) or 8 eggs |
| ½ cup |
fat-free milk |
| 1 tbsp. |
fresh dill, snipped or 1 tsp. dried |
| ¾ tsp. |
salt |
| ¼-½ tsp. |
freshly ground pepper |
| 2 tbsp. |
all-purpose flour |
| 3-4 tbsp. |
finely shredded Parmesan cheese |
|
|
|
| RECIPE |
- Preheat oven to 350ºF.
- Spray a 2-quart baking dish with cooking spray. Set aside.
- Snap off woody ends of asparagus and cut into 1-inch pieces if using fresh.
- In large sauce pan, bring about 1-inch of water to a boil.
- Add asparagus, yellow pepper, zucchini, and onion.
- Reduce heat to return to just boiling. Cover and let cook for about 5 minutes or until vegetables are crisp tender.
- Drain vegetables very well and add roasted red peppers.
- Put vegetables in baking dish in single layer and sprinkle with half of the cheese.
- Whisk together eggs, milk, dill, salt, and pepper. Add flour and whisk until completely incorporated.
- Pour over vegetables in baking dish and bake uncovered for 35 minutes or until slightly puffed and top is set.
- Sprinkle with remaining mozzarella and Parmesan cheeses.
- Let stand 10 minutes before serving.
|
|
|
| SERVING SUGGESTION |
SERVING SIZE:
⅛ of frittata
NUMBER OF SERVINGS:
8
|
|
|
| NUTRITION FACTS |
| |
| Calories |
84 |
|
| Total Fat |
2 g |
|
| Sodium |
414 mg |
|
| Total Carbohydrates |
7 g |
|
| Fiber |
1 g |
|
| Protein |
10 g |
|
|
|
