Red Bell Pepper Frittata

Randy Mayor; Melanie J. Clarke
Serve a veggie-packed frittata for a meatless main dish that's ready in about 30 minutes.

Yield:

4 servings (serving size: 1 wedge)

Recipe from

Nutritional Information

Calories 204
Caloriesfromfat 30 %
Fat 6.8 g
Satfat 3 g
Monofat 2.3 g
Polyfat 0.7 g
Protein 15 g
Carbohydrate 20.6 g
Fiber 2.9 g
Cholesterol 167 mg
Iron 1.3 mg
Sodium 716 mg
Calcium 169 mg

Ingredients

1/2 cup water
1/3 cup uncooked couscous
1 tablespoon water
3/4 teaspoon salt
1/4 teaspoon black pepper
4 large egg whites
3 large eggs
Cooking spray
2 cups red bell pepper strips
1 cup thinly vertically sliced onion
2 garlic cloves, minced
1/3 cup (1 1/2 ounces) shredded Manchego or Monterey Jack cheese

Preparation

Preheat oven to 350°.

Bring 1/2 cup water to boil in a small saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

Combine 1 tablespoon water, salt, black pepper, egg whites, and eggs in a medium bowl, stirring with a whisk.

Heat a 10-inch ovenproof nonstick skillet coated with cooking spray over medium-high heat. Add bell pepper, onion, and garlic; sauté 5 minutes. Stir in couscous and egg mixture; cook over medium heat 5 minutes or until almost set. Sprinkle with cheese. Bake at 350° for 10 minutes or until set. Let stand 5 minutes before serving.

Note:

Cooked couscous makes this meatless entrée more filling. Substitute 1 cup leftover cooked orzo, spaghetti, or vermicelli, if you prefer.

Cheryl Alters Jamison and Bill Jamison,

January 2004