Spring Vegetable Frittata (Low Fat/Low Cal)
photo by KateL
- Ready In:
- 12 ounces asparagus, trimmed and cut into 1-inch pieces (I used the thin asparagus)
- 1 bell pepper, cut into strips
- 1⁄2 zucchini, halved lengthwise and sliced
- 1⁄2 onion, chopped
- 1⁄4 cup roasted red pepper, drained and chopped
- 1⁄3 cup reduced-fat mozzarella cheese, shredded, divided
- 2 cups egg substitute (egg beaters)
- 1⁄2 cup nonfat milk
- 1 teaspoon dried dill
- 3⁄4 teaspoon salt
- 1 teaspoon pepper
- 2 tablespoons flour
- 3 tablespoons parmesan cheese, shredded
- Preheat oven to 350-degrees F.
- Spray a 2-quart baking pan with Pam (my pan was 13x10).
- In a large saucepan over high heat bring 1 inch of water to a boil. Add vegetables (asparagus - onion). Cover and simmer until tender. Drain.
- Stir in roasted peppers. Spread vegetable mixture in prepared pan.
- Sprinkle with half of the mozzarella.
- In a bowl bowl whisk together next 5 ingredients (egg substitute - pepper) and then whisk in the flour.
- Pour egg mixture over vegetables.
- Bake for 35 minutes or until puffed.
- Sprinkle with remaining cheeses and let stand 10 minutes before serving.
Questions & Replies
Got a question? Share it with the community!
This made a lot, like a large quiche. Very savory, although we might reduce the black pepper next time; the pepper wasn't as subtle as we thought it should be. Lucky me, I can pack this up (chilled, of course!) for a satisfying breakfast while I attend a conference at a hotel that seems to charge $15 for any breakfast. I doubled the cheese for personal preference, accepting the health penalty. (I was struck that an Egg Beaters carton holds only 15 oz., not 16 oz.) Made for Please Review My Recipe tag game.
Wow, was this super delicious! I did make a few changes: I had leftover roasted veggies on hand (peppers, zucchini, onions), so I steamed the asparagus (I used 10 spears) and added the roasted veggies on hand. I used shredded old cheddar instead of the mozzerella, and baked it in a 10" cast iron skillet. I didn't use quite the full amount of dill or pepper, yet it was so flavourful! It came out of the oven puffy and gorgeous, and by that point, the smell was making us mad, so we couldn't wait the full 10 minutes before cutting into it. Ellie, this is a great recipe - we'll certainly make it again - what a great reason to make extra roasted veggies! Thanks for sharing this recipe. Made for PRMR Tag.
RECIPE SUBMITTED BY
<p>I love cooking and trying different foods, but my favorite cookbooks are now Weight Watchers or low fat/low cal cookbooks as I tend to try and make low fat/low cal recipes. I lost over 90 pounds on Weight Watchers and have maintained for over a year now -- so my cooking/eating habits have changed drastically following my weight loss and to keep it off!</p>