Italian Frittata

Serves: 4

Prep Time: 10 minutes

Cooking Time: 15 minutes

Difficulty: Easy


This is a simple and delicious breakfast, lunch, or anytime meal. It is full of veggies, vitamins and antioxidants. Use 3 whole eggs and 4 egg whites to make this. Wrap leftovers in foil, then heat it in the microwave the next day. Serve with a slice of whole grain toast to round out your meal.


1 pepper(s), bell, red, or yellow or green (medium), core removed, and chopped

8 ounces mushrooms, Crimini or button or combo, sliced

2 zucchini(s) or yellow squash, halved and sliced

1/2 onion(s), large, chopped

14 ounces tomatoes, canned, chopped with Italian Herbs

3 egg(s), large, whole

4 egg(s), large, whites only, discard yolks

1/4 teaspoon garlic powder

1 ounce cheese, cheddar, low fat, thinly shredded

2 tablespoons parmesan cheese, grated

pepper, black, ground, to taste

cooking spray


Preheat broiler. Coat an oven safe nonstick skillet with cooking spray. Place over medium heat and add onions, mushrooms, peppers and zucchini and cook for about 4 minutes until vegetables are soft, stirring occasionally. Add garlic powder and stir, then spread the vegetables around the skillet in an even layer. Drain liquid from tomatoes and spoon tomatoes in patches around the skillet. Combine the 3 whole eggs and 4 egg whites (discard remaining yolks) in a small bowl and whisk together. Pour egg mixture over the vegetables. Cover and cook on low heat for about 1 minute. Remove cover and place skillet under broiler for about 2 minutes until eggs are cooked through. Sprinkle with cheddar cheese and place back under broiler for about 30 seconds to melt cheese. Garnish with black pepper, grated Parmesan and some chopped fresh parsley or green onions if desired.


Per Serving About: 190 calories, 7 g fat, 2.5 g saturated fat, 0 g trans fat, 165 mg cholesterol, 16 g protein, 18 g carbohydrates, 3 g dietary fiber, 400 mg sodium, Diabetic Exchanges: 3 vegetables, 1 med fat meat, 0.5 lean meat; Carb Choices: 1


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