Vegetable Frittata

recipe
Frittatas are Italian omelets that are round, rather than folded like a traditional omelet. Typically, they are cooked on the stovetop and then finished under the broiler in the oven. We simplified the cooking procedure in this recipe by using only the oven.
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Yield:

4 servings (serving size: 1 frittata)

Recipe from

Oxmoor House

Nutritional Information

Calories 244
Caloriesfromfat 0.0 %
Fat 12.3 g
Satfat 7.6 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 21.9 g
Carbohydrate 12.9 g
Fiber 2.2 g
Cholesterol 36 mg
Iron 3.3 mg
Sodium 592 mg
Calcium 261 mg

Ingredients

1 (14-ounce) can quartered artichoke hearts, drained
2 plum tomatoes, seeded and finely chopped
2 tablespoons sliced green onions
1 garlic clove, minced
1 tablespoon light butter, melted
2 (8-ounce) cartons egg substitute
1/4 teaspoon pepper
1/8 teaspoon hot sauce
Cooking spray
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/2 (8-ounce) package 1/3-less-fat cream cheese, quartered

Preparation

1. Preheat oven to 350°.

2. Press artichoke hearts between layers of paper towels to remove excess moisture. Combine tomato and green onions in a small bowl; set aside.

3. Cook artichoke hearts and garlic in butter in a small nonstick skillet over medium-high heat 2 minutes. Set aside.

4. Combine egg substitute, pepper, and hot sauce in a bowl. Pour about 1/2 cup egg substitute mixture into each of 4 individual ovenproof au gratin dishes coated with cooking spray. Sprinkle with Parmesan cheese. Dot each with cream cheese, and sprinkle with tomato mixture.

5. Bake on top shelf of oven at 350° for 5 to 7 minutes or until edges begin to set, but center is still soft. Turn oven to broil. Top evenly with artichoke mixture. Broil 3 to 4 minutes or until browned and set. Serve immediately.

carbo rating: 11

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005
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