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Italian Veggie Frittata

A frittata is a cross between an omelet and a pancake.  A filling breakfast entrée or side dish, it's great for a Sunday brunch with fresh fruit and skim milk.  This recipe provides two daily vegetable servings. 

Makes:  2  servings

1/2 cup             chopped onion
1/2 cup             chopped bell pepper
1 cup                sliced zucchini squash, raw
1 cup                sliced yellow squash, raw
1 tablespoon   fresh basil, chopped (or ½ tsp dried)
2                       garlic cloves, minced
4 teaspoons    olive or canola oil
1/2 cup             no-salt-added tomato sauce
1 cup                egg substitute (or 2 eggs and 1/2 cup egg substitute)
3 tablespoons  dry bread crumbs


Saute vegetables, basil and garlic with canola oil in 10-inch cast iron skillet until tender.

Combine tomato sauce and egg substitute in bowl; pour into skillet; cook until partially set.  Do not attempt to blend egg mixture.  Sprinkle with bread crumbs.  Place skillet under broiler and brown 2-3 minutes or until egg is completely set.  Serve as an evening meal by adding a crusty French or Italian bread.

Nutrient Analysis: 1 serving   219 Calories, 9 g Fat, 14 g Protein, 19 g Carbohydrate, 4 g Fiber, 252 mg Sodium, 0 mg Cholesterol, 1 g Sat Fat. 

Exchanges: 2 vegetable, 2 lean meat, 1 fat

Carb Choices:  1