Frittata Primavera

cholesterol iStock_7296038SmallThis healthy dish takes under 30 minutes to make and can be taken to holiday gatherings. Bon appetit!

Frittata Primavera

3 tsp. olive oil

¼ cup onion, chopped

1 clove garlic, finely chopped

½ cup fresh asparagus pieces

½ cup canned or frozen artichoke hearts, chopped

½ cup sugar snap peas, strings pulled and cut into ½ inch pieces

¼ tsp. dried basil

Salt and pepper to taste

¾ cup egg substitute or 3 eggs

1 tbsp. plain yogurt, low fat

1 tbsp. parmesan cheese, grated

 

  1. Heat 1 teaspoon of the oil in a skillet and cook the onion 2 or 3 minutes or until soft.
  2. Add the garlic and cook 1 minute more.
  3. Stir in the asparagus, artichoke hearts, peas, basil, and pepper, and cook, stirring occasionally until tender but still slightly crisp, 3 to 5 minutes. Set aside.
  4. Preheat the broiler.
  5. Beat the egg substitute or eggs with the yogurt and another pinch of pepper.
  6. Heat the remaining oil in a heavy-bottom skillet. Pour in the egg mixture and cook until just set on the bottom but still wet on the top, 1 minute.
  7. Scatter the vegetables over the top and set into the oven to finish cooking, 2 minutes.
  8. Dust the top with the Parmesan cheese, cut into wedges and serve.

Yield: 2 servings

Each serving provides:

Calories: 126

Total fat: 3 g

Saturated fat: 1 g

Carbohydrates: 11 g

Sodium: 388 mg

Fiber: 2 g

http://health.gov/dietaryguidelines/dga2005/healthieryou/html/entrees2.html#14

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