This frittata hits the spot without being too heavy. I like to prepare it with sharp cheddar cheese for an extra flavor punch.
—AMY CRANE SWARTZ CREEK, MI
PREP: 25 MIN. • BAKE: 25 MIN. • MAKES: 4 SERVINGS
3 medium zucchini, thinly sliced
3 tablespoons whole wheat flour
2 teaspoons olive oil
6 egg whites
3 eggs
1/2 cup reduced-fat ricotta cheese
1/2 cup shredded cheddar cheese, divided
1/3 cup plain yogurt
1 tablespoon dried parsley flakes
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon white pepper
1/2 teaspoon poppy seeds
1. Toss zucchini with flour. In a large nonstick skillet coated with cooking spray, saute zucchini in oil until crisp-tender and lightly browned. Remove from the heat.
2. In a large bowl, whisk the egg whites, eggs, ricotta cheese, 1/4 cup cheddar cheese, yogurt, parsley, garlic, salt and pepper. Stir in zucchini. Transfer to a 9-in. pie plate coated with cooking spray. Sprinkle with poppy seeds and remaining cheddar cheese.
3. Bake at 350° for 25-30 minutes or until a knife inserted near the center comes out clean. Let stand 5 minutes before cutting.
PER SERVING 238 cal., 12 g fat (6 g sat. fat), 185 mg chol., 552 mg sodium, 13 g carb., 3 g fiber, 19 g pro. Diabetic Exchanges: 2 lean meat, 2 fat, 1 vegetable, 1/2 starch.