PREP: 20 minutes
BAKE: 5 minutes
OVEN: 450ºF
MAKES 4 servings
1 cup refrigerated or frozen egg product, thawed, or 4 eggs
1⁄2 cup finely shredded reduced-fat cheddar cheese (2 ounces)
2 tablespoons snipped fresh Italian (flat-leaf) parsley
1⁄4 teaspoon ground black pepper
1⁄8 teaspoon salt
2 teaspoons olive oil
12 ounces zucchini, halved lengthwise and sliced
1⁄2 cup sliced green onions (4)
1 Position a rack in the upper third of the oven and preheat oven to 450°F. In a medium bowl whisk together egg, cheese, 1 tablespoon of the parsley, the pepper, and salt; set aside.
2 In a medium oven-going skillet heat oil over medium-high heat. Add zucchini and green onions; cook for 5 to 8 minutes or just until tender, stirring frequently.
3 Carefully pour egg mixture over vegetables in skillet. Cook over medium heat. As mixture sets, run a spatula around edge of skillet, lifting egg mixture so that the uncooked portion flows underneath. Continue cooking and lifting edge until egg mixture is nearly set and surface is just slightly moist.
4 Bake about 5 minutes or until frittata is firm and top is golden brown. Sprinkle with the remaining parsley.
PER SERVING: 115 cal., 5 g total fat (2 g sat. fat), 10 mg chol., 321 mg sodium, 6 g carb., 1 g fiber, 11 g pro.
tip
Add a protein punch to your morning meal with your favorite brand of soy bacon or soy sausage. Choose the microwave method and these products are ready in seconds. The additional protein will help keep you full longer.
