YIELD: 4 Servings
2 cups fat-free egg substitute
2 tablespoons grated Parmesan cheese
3/4 cup chopped fresh mushrooms
1 teaspoon crushed garlic
1/4 teaspoon dried thyme
1 package (10 oz) frozen chopped broccoli, thawed and drained
1 cup shredded nonfat or reduced-fat mozzarella cheese
1. Combine the egg substitute and Parmesan cheese in a medium-sized bowl. Stir to mix well and set aside.
2. Coat a 10-inch non-stick oven-proof skillet with cooking spray and add the mushrooms, garlic, and thyme. Place the skillet over medium heat, cover, and cook for about 2 minutes, stirring several times, or until the mushrooms are tender. Add the broccoli, stir to mix well and spread the mixture evenly over the bottom of the skillet.
3. Reduce heat to low, pour the egg mixture over the vegetables. Cover, and cook without stirring for about 10 minutes, or until the eggs are almost set.
4. Remove the lid from the skillet and wrap the handle in aluminum foil to ensure that it will not be damaged by the broiler flame. Place the skillet under a preheated broiler and broil 6 inches from the heat for about 3 minutes or until the eggs are set but not dry.
5. Sprinkle the mozzarella over the frittata and broil for an additional minute, or until the cheese has melted. Cut into wedges and serve immediately.
Nutritional Facts
CALORIES: 140 CARBOHYDRATES: 7 g CHOLESTEROL: 5 mg
FAT: 1.2 g FIBER: 2.3 g PROTEIN: 24 g SODIUM: 519 mg
CALCIUM: 396 mg GI RATING: VERY LOW