Estimated Time: 45 minutes Estimated Time: 45 minutes
Frittata
1 medium zucchini or summer squash, cut in half lengthwise and diced into bite-size pieces
2 cups frozen cauliflower (or 2 cups fresh, chopped into bite-size pieces)
2 cups frozen broccoli florets (or 2 cups fresh, chopped into bite-size pieces)
1 small onion, finely chopped
1 medium bell pepper (color of choice), diced into bite-size pieces
1 cup frozen chopped spinach, thawed and squeezed dry (or 2 cups fresh)
1 cup water (or more depending on cooking)
12 large egg whites (or 2 cups liquid egg whites)
2 large eggs (or an additional ½ cup liquid egg whites)
½ teaspoon salt
¼ teaspoon black pepper
¼ cup grated Parmesan cheese
Toppings
½ cup mozzarella cheese
2 tablespoons grated Parmesan cheese
2 Roma tomatoes (or 1 large tomato), sliced into disks
4 to 8 slices ham or turkey lunchmeat, chopped into bite-size pieces, optional
2 to 3 pieces center-cut bacon, cooked and crumbled, optional
Preheat the oven to 450 degrees. Spray a very large oven-safe nonstick skillet with cooking spray. Add the zucchini, cauliflower, broccoli, onions, bell peppers, and spinach to the skillet along with 1 cup water (you may need more if you are using fresh veggies rather than frozen). Place the skillet over medium-high heat and cover. Cook the vegetables 3 to 5 minutes, or until they are tender, stirring occasionally. When the vegetables are tender remove the lid and continue to cook until all of the water has evaporated. (Note: You may have to add about ½ cup water if vegetables are not done cooking at this point but the water has dried up. This will keep the veggies from burning in the pan.)
When the vegetables are tender and the water has evaporated, turn off the heat and pour the vegetables into a medium bowl. In a large bowl whisk together the egg whites, eggs, salt, pepper, and Parmesan cheese. Add the vegetable mixture to the eggs slowly, one spoonful at a time, to keep the vegetables from cooking the eggs.
Clean out the skillet used to cook the vegetables and re-spray with cooking spray. Add the egg mixture back to the pan or pour into a 9 × 13-inch baking dish. Top with mozzarella, Parmesan, sliced tomatoes, and ham and bacon if desired.
Bake in preheated oven for 35 to 45 minutes or until the frittata is cooked through and slightly golden brown on the top. Cut into 8 equal servings.
Yields 8 Servings
Nutritional Information Per Serving: 113 calories; 4 grams fat; 7.5 grams carbohydrates; 3 grams fiber; 0 grams sugar; 15 grams protein
A frittata is essentially a giant omelet made in a skillet. The best part about a frittata is the ease of making it. You don’t have to go through the hassle of flipping the eggs as you would with an omelet. This giant frittata can be made for breakfast, lunch, or dinner on any day of the week.