1 cup boiling water
3 1/2 cups egg substitute
1/2 cup 2% fat cottage cheese
2 green onions, chopped
1 tbsp dried basil
1/8 tsp crushed red pepper flakes
1 cup sliced zucchini
1 cup fresh broccoli florets
1 medium-size red bell pepper, chopped
2 tsp canola oil
2 tbsp grated Parmesan cheese
Place tomatoes in a small bowl; cover with the boiling water. Let stand 5 minutes; drain and set aside.
In a large bowl, whisk the egg substitute, cottage cheese, onions, basil, red pepper flakes and the tomatoes together; set aside.
Heat the oil in a 10-inch ovenproof skillet and saute the zucchini, broccoli, and bell pepper until tender. Reduce the heat to low and pour the egg mixture over the vegetables. Cover and cook approximately 5 minutes or until almost set.
Remove the cover and sprinkle the cheese over the top. Broil about 4-inches from heat a couple of minutes or until the eggs are completely set. Allow to stand 5 minutes before cutting to serve. Cut into 4 wedges.
Yield: 4 servings.
Per serving: 138 calories, 4 g (1 sat) fat, 11 g carbs, 3 g fiber, 15 g protein
Diabetic Exchanges = 2 lean meat and 2 vegetables
This is a file photo.
0 Response to "Food ZUCCHINI-TOMATO FRITTATTA ll - fooddeary.blogspot.com"
Post a Comment