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Zucchini-Onion Frittata

Yield: 4 servings
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Ingredients

  • 2 cups fat-free egg substitute
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon extra virgin olive oil
  • 2 medium zucchini squashes, thinly sliced
  • 1 medium yellow onion, thinly sliced
  • 1 teaspoon crushed garlic
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

Directions

  1. Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
  2. Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
  3. Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
  4. Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.

Nutritional Information (Per Serving)
Calories:139
Protein:7 g
Sodium: 514 mg
Cholesterol:5 mg
Fat: 5.4 g
Saturated Fat: 1.7 g
Dietary Fiber: 1.4 g
Carbohydrates: 7 g
Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat

Source: The Complete Diabetes Prevention Plan

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