Saturday, 26 December 2009

That's A Lotta Frittata (120kcals)

Note: Once again, this is a big-ish recipe (the name even insinuates this) so I think it would be fairly easy to cut this down. The upside to recipes like this is that if you cook for other people as well as yourself, it looks like a decent meal, yet is deceptively low-calorie and I doubt anyone would suspect ;]

Makes 4 Servings

Per Serving (1/4 of the recipe)
120 calories

2.5g fat
469mg sodium
9.5g carbs
2g fiber
3.5g sugars
4.5g protein

4 cups chopped arugula
1 1/2 cups fat-free liquid egg substitute
1 cup chopped red bell pepper
1 cup chopped summer squash (like zuchinni/courgette or yellow squash)
1/2 cup shredded reduced-fat mozzarella cheese
1/2 cup canned sweet corn, drained
1 teaspoon minced garlic
1/4 teaspoon salt
Optional: extra salt, black pepper, cayenne pepper


1. Preheat Broiler

2. In a medium bowl, whisp egg substitute and salt. Set aside.

3. Spray a large oven-safe pan with nonstick spray. Bring to medium heat on the stove. Add garlic and cook for 1 minute.

4. Add arugula to the pan, and cook and stir until wilted, 1-2 minutes. Remove arugula mixture from pan and set aside.

5. Remove pan from heat and re-spray with nonstick spray. Return pan to medium heat on the stove. Place bell pepper and squash in the pan. Cook for 3 minutes, stirring occasionally. Add corn and continue to cook for another 2 minutes. Return argugula to hte pan, stir, and arrange the veggie mixture so that it covers the bottom of the pan evenly.

6. Pour egg mixture over veggies, and tilt pan back and forth to ensure egg substitute is evenly distributed. If needed, run a spatula along the sides of the pan to help egg to flow underneath veggies. Cook for 2 minutes, then remove pan from heat.

7. Sprinkle mozzarella cheese evenly on top of the frittata. Place pan under the broiler for 2-4 minutes, until the egg starts to puff and the mixture is set.

8. Allow to cook, then cut into four slices. Season to taste with optional ingredients if you like.

(This recipe is taken from the book Hungry Girl: 200 under 200)

No comments:

Post a Comment