Directions:
- Preheat oven to 400°.
- Heat 1 tablespoon oil in a 9-inch cast-iron skillet over medium heat. Add Italian seasoning and garlic; sauté 1 minute. Arrange tomato slices in a circular pattern in skillet. Sprinkle with salt and pepper. Reduce heat to low.
- Combine flour and next 7 ingredients (flour through cheese) in a large bowl. Add milk, ketchup, 2 tablespoons oil, and egg whites, stirring until moist. Pour batter into skillet. Bake at 400° for 30 minutes or until a wooden pick inserted in center comes out clean. Place a plate upside down on top of skillet, and invert onto plate.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 182.42 Kcal (764 kJ) | ||
| Calories from fat | 57.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.37g | 10% | |
|---|---|---|---|
| Cholesterol | 1.39mg | 0% | |
| Sodium | 181.02mg | 8% | |
| Potassium | 323.01mg | 7% | |
| Total Carbs | 27.51g | 9% | |
| Sugars | 4.87g | 19% | |
| Dietary Fiber | 1.85g | 7% | |
| Protein | 4.57g | 9% | |
| Vitamin C | 5.2mg | 9% | |
| Iron | 0.9mg | 5% | |
| Calcium | 130.6mg | 13% | |
| Amount Per 100 g | |||
| Calories | 181.91 Kcal (762 kJ) | ||
| Calories from fat | 57.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.35g | 10% | |
|---|---|---|---|
| Cholesterol | 1.39mg | 0% | |
| Sodium | 180.51mg | 8% | |
| Potassium | 322.1mg | 7% | |
| Total Carbs | 27.43g | 9% | |
| Sugars | 4.86g | 19% | |
| Dietary Fiber | 1.85g | 7% | |
| Protein | 4.56g | 9% | |
| Vitamin C | 5.2mg | 9% | |
| Iron | 0.9mg | 5% | |
| Calcium | 130.2mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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