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Vegetable Frittata


A frittata is an Italian style omelet, with the filling mixed in with the eggs. It's cooked without turning and then the top set under the broiler. This version does not have any of the meat and potatoes that they often have, providing you a filling, but low sodium and carbohydrate weekend breakfast. If you are not watching your cholesterol, you can substitute 6 eggs for the egg substitute.

1 md Red Bell Peppers
1/2 c Onion,Chopped
1 c Broccoli Florets
8 oz Mushrooms,Sliced
1 Zucchini,Sliced
1 T Parsley
1/4 t Black Pepper
1 1/2 c Egg Substitute
2 oz Swiss Cheese,Shredded

Spray and large ovenproof skillet with non-stick vegetable oil spray. Stir fry the peppers, onions and broccoli until crisp-tender. Add the mushrooms and zucchini and stir fry 1 to 2 minutes more. Stir together the eggs and spices and pour over vegetable mixture, spreading to cover. Cover and cook over medium heat 10 to 12 minutes or until eggs are nearly set. Sprinkle cheese over top. Place under broiler until eggs are set and cheese is melted.

Yield: 4 Servings

Sodium Category: ModerateSodium

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 4

Amount Per Serving
Calories 165
Calories from Fat 31

% Daily Values *

Total Fat 7 gr
  Saturated Fat 3 gr
  Polyunsaturated Fat 2 gr
  Monounsaturated Fat 1 gr
Cholesterol 11 mg
Sodium 195 mg
Potassium 752 mg
Carbohydrates 9 gr
  Dietary Fiber 2.2gr
Protein 18 gr
10%
14%
 
 
4%
8%
19%
3%
9%
 

Vitamin A
Vitamin C
Calcium
Iron
97%
156%
7%
18%

* Percent Daily Values are based on
a 2000 calorie diet

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