Main
Recipes
Course
Breakfast & Brunches
breakfast eggs
Spring Vegetable Frittata (Low Fat/Low Cal) Recipe

Spring Vegetable Frittata (Low Fat/Low Cal) Recipe

Posted by

Rate It!

Spring Vegetable Frittata (Low Fat/Low Cal)

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

12 oz asparagus, trimmed and cut into 1-inch pieces (i used the thin asparagus)
1 bell pepper , cut into strips
1/2 zucchini , halved lengthwise and sliced
1/2 onion, chopped
1/4 cup roasted red pepper, drained and chopped
1/3 cup reduced-fat mozzarella cheese, shredded, divided
2 cups egg substitute
1/2 cup nonfat milk
1 tsp dried dill
3/4 tsp salt
1 tsp pepper
2 tbsp flour
3 tbsp parmesan cheese, shredded

Directions:

Preheat oven to 350-degrees F.
Spray a 2-quart baking pan with Pam (my pan was 13x10).
In a large saucepan over high heat bring 1 inch of water to a boil. Add vegetables (asparagus - onion). Cover and simmer until tender. Drain.
Stir in roasted peppers. Spread vegetable mixture in prepared pan.
Sprinkle with half of the mozzarella.
In a bowl bowl whisk together next 5 ingredients (egg substitute - pepper) and then whisk in the flour.
Pour egg mixture over vegetables.
Bake for 35 minutes or until puffed.
Sprinkle with remaining cheeses and let stand 10 minutes before serving.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	314.64 Kcal (1317 kJ)
Calories from fat	78.21 Kcal
		% Daily Value*
Total Fat	8.69g	13%
Cholesterol	340.83mg	114%
Sodium	818.86mg	34%
Potassium	605.27mg	13%
Total Carbs	19.98g	7%
Sugars	15.75g	63%
Dietary Fiber	1.7g	7%
Protein	37.08g	74%
Vitamin C	26mg	43%
Vitamin A	0.4mg	12%
Iron	11mg	61%
Calcium	303.3mg	30%

Amount Per 100 g
Calories	194.64 Kcal (815 kJ)
Calories from fat	48.38 Kcal
		% Daily Value*
Total Fat	5.38g	13%
Cholesterol	210.84mg	114%
Sodium	506.55mg	34%
Potassium	374.42mg	13%
Total Carbs	12.36g	7%
Sugars	9.74g	63%
Dietary Fiber	1.05g	7%
Protein	22.94g	74%
Vitamin C	16.1mg	43%
Vitamin A	0.2mg	12%
Iron	6.8mg	61%
Calcium	187.6mg	30%

* 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

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Veggie Frittata

Onion, chopped, Red bell pepper, chopped, Olive oil and 9 more..
Salmon Frittata (Weight Watchers)

Egg substitute, Nonfat milk, Fresh dill, chopped, Salt and 6 more..
Vegetable Stew (Based on Ratatouille)

Onion, chopped, Garlic, Eggplant, cut into 2cm dice and 12 more..
Linguine With Asparagus, Parmesan, and Bacon

Sliced asparagus (1-inch), Fresh linguine and 12 more..
Linguine with Asparagus, Parmesan, and Bacon

Sliced asparagus (about 1 lb), Refrigerated linguine and 12 more..
Tomato Soup with Cheese Tortellini

Onion, chopped, Butter, Tomatoes, seeded and quartered and 7 more..
Zucchini Balls (Kolokythokeftedes)

Zucchini, grated, Onion, grated, Carrot, grated and 8 more..
Zucchini Tomato toss

Sliced zucchini, Chopped red onion and 8 more..
Summer Garden Omelet

Chopped zucchini, Chopped onion, Chopped green pepper and 7 more..
Stuffed Peppers With Orzo

Red bell peppers (sweet ) or 2 large yellow bell peppers ... and 10 more..
Chicken Pasta Dinner

Uncooked spiral shaped pasta (i used macaroni) and 12 more..
Chicken Pasta Dinner

Uncooked spiral pasta and 12 more..
Chicken Rainbow Pasta Salad

Cooked chicken (optional) and 11 more..
Mediterranean Pasta Salad

Pasta and 12 more..