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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 204
  • Calories from fat: 30%
  • Fat: 6.8g
  • Saturated fat: 3g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 0.7g
  • Protein: 15g
  • Carbohydrate: 20.6g
  • Fiber: 2.9g
  • Cholesterol: 167mg
  • Iron: 1.3mg
  • Sodium: 716mg
  • Calcium: 169mg

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

  1. Preheat oven to 350°.
  2. 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.
  3. Combine 1 tablespoon water, salt, black pepper, egg whites, and eggs in a medium bowl, stirring with a whisk.
  4. 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.

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