Post by nini on Jul 21, 2007 13:25:49 GMT -5
Vegetable and Cheddar Frittata
• 2 tablespoons chopped fresh cilantro or parsley
• 1/2 teaspoon salt, divided
• 1/4 teaspoon black pepper
• 4 large egg whites
• 3 large eggs
• 12 green onions, trimmed
• Cooking spray
• 1 cup frozen corn, thawed
• 16 grape or cherry tomatoes, halved (about 3/4 cup)
• 1/2 cup (2 ounces) shredded reduced-fat cheddar cheese, divided
• Preheat broiler.
1. Combine cilantro or parsley, 1/4 teaspoon salt, and next 3 ingredients (salt through eggs) in a bowl; stirring with a whisk. Cut 8 green onions in half crosswise; set aside. Thinly slice remaining onions to measure 1/2 cup.
2. Heat a medium nonstick skillet coated with cooking spray over medium heat. Add onion halves; cook 3 minutes. Add corn; cook 1 minute. Add sliced onions and tomatoes; cook 1 minute. Sprinkle with 1/4 teaspoon salt and 6 tablespoons cheese. Pour in egg mixture; cook 3 minutes or until egg mixture is almost set. Tilt pan and carefully loosen edges of frittata portion with a spatula; allow uncooked portion to flow underneath cooked portion. Wrap handle of pan with foil; broil 2 minutes or until egg mixture is set. Sprinkle with 2 tablespoons cheese. Cut into 4 wedges (serving size: 1 wedge).
Yields 4 servings.
CALORIES 185(30% from fat); FAT 6.3g (sat 2.5g,mono 2.2g,poly 0.8g); PROTEIN 17.5g; CHOLESTEROL 165mg; CALCIUM 162mg; SODIUM 581mg; FIBER 2.6g; IRON 1.7mg; CARBOHYDRATE 16.1g
• 2 tablespoons chopped fresh cilantro or parsley
• 1/2 teaspoon salt, divided
• 1/4 teaspoon black pepper
• 4 large egg whites
• 3 large eggs
• 12 green onions, trimmed
• Cooking spray
• 1 cup frozen corn, thawed
• 16 grape or cherry tomatoes, halved (about 3/4 cup)
• 1/2 cup (2 ounces) shredded reduced-fat cheddar cheese, divided
• Preheat broiler.
1. Combine cilantro or parsley, 1/4 teaspoon salt, and next 3 ingredients (salt through eggs) in a bowl; stirring with a whisk. Cut 8 green onions in half crosswise; set aside. Thinly slice remaining onions to measure 1/2 cup.
2. Heat a medium nonstick skillet coated with cooking spray over medium heat. Add onion halves; cook 3 minutes. Add corn; cook 1 minute. Add sliced onions and tomatoes; cook 1 minute. Sprinkle with 1/4 teaspoon salt and 6 tablespoons cheese. Pour in egg mixture; cook 3 minutes or until egg mixture is almost set. Tilt pan and carefully loosen edges of frittata portion with a spatula; allow uncooked portion to flow underneath cooked portion. Wrap handle of pan with foil; broil 2 minutes or until egg mixture is set. Sprinkle with 2 tablespoons cheese. Cut into 4 wedges (serving size: 1 wedge).
Yields 4 servings.
CALORIES 185(30% from fat); FAT 6.3g (sat 2.5g,mono 2.2g,poly 0.8g); PROTEIN 17.5g; CHOLESTEROL 165mg; CALCIUM 162mg; SODIUM 581mg; FIBER 2.6g; IRON 1.7mg; CARBOHYDRATE 16.1g
