Saturday, May 21, 2011
Italian Frittata with Vinaigrette Tomatoes
Bulgur wheat adds an extra chewiness and heartiness to this fantastic frittata that the whole family will love!
Prep Time:10 min |
Start to Finish:30 min |
makes:6 servings |
| 1 | can (14 oz) chicken broth |
| 3/4 | cup uncooked bulgur wheat |
| 1 | medium zucchini, sliced, slices cut in half crosswise (1 1/2 cups) |
| 1 | cup sliced fresh mushrooms (3 oz) |
| 1 | small red bell pepper, chopped (1/2 cup) |
| 1 | small onion, chopped (1/4 cup) |
| 1/2 | teaspoon dried oregano leaves |
| 1/2 | teaspoon dried basil leaves |
| 2 | cups fat-free cholesterol-free egg product or 6 eggs |
| 1/3 | cup fat-free (skim) milk |
| 1/4 | teaspoon salt |
| 1/4 | teaspoon pepper |
| 1/2 | cup shredded mozzarella cheese (2 oz) |
| 3 | medium plum (Roma) tomatoes, chopped, drained (1 cup) |
| 2 | tablespoons balsamic vinaigrette dressing |
| 1. | Heat oven to 350°F. In 12-inch ovenproof nonstick skillet, heat broth to boiling over high heat. Stir in bulgur; reduce heat to low. Top bulgur evenly with zucchini, mushrooms, bell pepper and onion. Sprinkle with oregano and basil. Cover; cook 12 minutes. Fluff bulgur with spatula, mixing with vegetables. |
| 2. | Meanwhile, in medium bowl, beat eggs, milk, salt and pepper with wire whisk until well blended. |
| 3. | Pour egg mixture evenly over bulgur mixture. Increase heat to medium-low. Cover; cook 5 minutes. Remove cover; sprinkle with cheese. Bake uncovered 5 to 7 minutes or until sharp knife inserted in center of egg mixture comes out clean. |
| 4. | Meanwhile, in medium microwavable bowl, mix tomatoes and dressing. Microwave uncovered on High 30 seconds to blend flavors. |
| 5. | Cut frittata into wedges (bulgur will form a "crust" on the bottom; use spatula to lift wedge out of skillet). Top with tomato mixture. |
Italian Frittata with Vinaigrette Tomatoes
Nutritional Information1 Serving: Calories 180 (Calories from Fat 35); Total Fat 3 1/2g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 5mg; Sodium 650mg; Total Carbohydrate 21g (Dietary Fiber 5g, Sugars 4g); Protein 15g Percent Daily Value*: Vitamin A 25%; Vitamin C 20%; Calcium 25%; Iron 10% Exchanges: 1/2 Starch; 1/2 Other Carbohydrate; 1 1/2 Vegetable; 1 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Subscribe to:
Post Comments (Atom)
Currently have 0 comments: