Prep Time: 10 minutes
Cooking Time: 30 minutes
This is a great vegetarian breakfast or brunch idea. Serve with a muffin or whole grain toast to round out your breakfast. You can also cut it into small squares and serve as an appetizer.
10 ounces artichoke hearts(in can not marinated)
2 cups mushrooms, Crimini or button or combo, sliced
1 pepper(s), bell, red, or yellow or green (medium)
1/2 onion(s), medium, finely chopped
4 egg(s), large
4 egg(s), large, whites only
1/4 teaspoon pepper, black, ground
1/4 cup parmesan cheese, grated
1/2 teaspoon garlic powder
Coat a large oven proof skillet with cooking spray. Heat skillet over medium heat. Add onions and red peppers and stir. Cook for 2 to 3 minutes. Add mushrooms, stir and cook for an additional minute. Add chopped artichoke hearts and stir together. In a medium bowl, whisk eggs and egg whites together. Add pepper and garlic powder and whisk. Pour egg mixture over skillet to cover vegetable mixture. Place cover on skillet and reduce heat to low for about 5 minutes until egg mixture sets. Turn broiler on. Top frittata with parmesan cheese and broil for 2 to 3 minutes until eggs are fully cooked and cheese is slightly bubbly. Cut into 6 wedges and remove carefully with a spatula.
Per Serving About: 120 calories, 4.5 g fat, 1.5 g saturated fat, 0 g trans fat, 145 mg cholesterol, 11 g protein, 10 g carbohydrates, 3 g dietary fiber, 420 mg sodium Exchanges: 1.5 vegetables, 0.5 lean meat, 0.5 med fat meat, 0.5 fat, Carb Choices: 0.5