South Beach Diet Cheesy Frittata Recipe

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Ingredients:

Serving

2 tsp smart balance butter spread
1/2 cup onion, sliced
1/2 cup red bell pepper, sliced
1/2 cup zucchini, sliced
2 small plum tomatoes, diced
1 tbsp fresh basil, chopped
1 pinch fresh ground black pepper
1/2 cup liquid egg substitute
1/2 cup 1% fat cottage cheese
1/4 cup fat-free evaporated milk
3/4 oz reduced-fat monterey jack cheese, shredded

Directions:

Coat an ovenproof 10 skillet with cooking spray and place over medium low heat until hot. Melt the Smart Balance in the skillet.
Add the onion, bell pepper, and zucchini and saute over medium-low heat until the vegetables are lightly browned, 2-3 minutes. Add the tomatoes, basil and black pepper tpo the skillet and stir to combine. Cook until the flavors are blended, 2 - 3 minutes, and remove from heat.
Preheat the broiler. In a blender, combine the egg substitute, cottage cheese, and milk. Process until smooth. Pour the egg mixture over the vegetables.
Cover and cook on medium low heat until bottom is set and the top is still slightly wet, 2-3 minutes.
Transfer the skillet to the broiler and broil until the top is set, 2 - 3 minutes.
Sprinkle with the cheese and broil until the cheese melts.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	229.92 Kcal (963 kJ)
Calories from fat	80.74 Kcal
		% Daily Value*
Total Fat	8.97g	14%
Cholesterol	23.38mg	8%
Sodium	439.73mg	18%
Potassium	777.78mg	17%
Total Carbs	16.92g	6%
Sugars	12.09g	48%
Dietary Fiber	2.73g	11%
Protein	19.42g	39%
Vitamin C	83mg	138%
Vitamin A	1.3mg	43%
Iron	22mg	122%
Calcium	279.5mg	28%

Amount Per 100 g
Calories	57.89 Kcal (242 kJ)
Calories from fat	20.33 Kcal
		% Daily Value*
Total Fat	2.26g	14%
Cholesterol	5.89mg	8%
Sodium	110.71mg	18%
Potassium	195.81mg	17%
Total Carbs	4.26g	6%
Sugars	3.04g	48%
Dietary Fiber	0.69g	11%
Protein	4.89g	39%
Vitamin C	20.9mg	138%
Vitamin A	0.3mg	43%
Iron	5.5mg	122%
Calcium	70.4mg	28%

* 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.

Tastes

salty
savory
bitter
sweet

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