lisalewis@firstplace
December 7th, 2006, 10:57 AM
Serves: 4
Ingredients:
2 whole eggs
4 egg whites
2 oz. low-fat cheese, shredded
1 medium green pepper, cut in strips
1 medium yellow squash, thinly sliced
1 small onion, thinly sliced
2 tsp. olive oil
Nonstick vegetable cooking spray
Directions:
Preheat oven to 350 degrees. Whisk eggs with egg whites and set aside. Spray medium saucepan with nonstick vegetable cooking spray. Add oil Over medium-high heat, sauté vegetables for 5-7 minutes. Place sautéed vegetables into a baking dish sprayed with nonstick vegetable cooking spray. Pour blended eggs onto sautéed vegetables and sprinkle cheese on top. Bake frittata for 12-15 minutes (or keep in sauté pan and cook on stovetop over low heat for 10-12 minutes).
Nutritional Information Per Serving: 123 Calories; 6g Fat (43.3% calories from fat); 11g Protein; 6g Carbohydrate; 2g Dietary Fiber; 109mg Cholesterol; 179mg Sodium.
Exchanges: 1 1/2 meats, 1 vegetable, 1 fat
Ingredients:
2 whole eggs
4 egg whites
2 oz. low-fat cheese, shredded
1 medium green pepper, cut in strips
1 medium yellow squash, thinly sliced
1 small onion, thinly sliced
2 tsp. olive oil
Nonstick vegetable cooking spray
Directions:
Preheat oven to 350 degrees. Whisk eggs with egg whites and set aside. Spray medium saucepan with nonstick vegetable cooking spray. Add oil Over medium-high heat, sauté vegetables for 5-7 minutes. Place sautéed vegetables into a baking dish sprayed with nonstick vegetable cooking spray. Pour blended eggs onto sautéed vegetables and sprinkle cheese on top. Bake frittata for 12-15 minutes (or keep in sauté pan and cook on stovetop over low heat for 10-12 minutes).
Nutritional Information Per Serving: 123 Calories; 6g Fat (43.3% calories from fat); 11g Protein; 6g Carbohydrate; 2g Dietary Fiber; 109mg Cholesterol; 179mg Sodium.
Exchanges: 1 1/2 meats, 1 vegetable, 1 fat