1 cup sliced zucchini
1 cup broccoli florets
1 cup diced red or yellow bell pepper
1 ½ cups cholesterol-free egg substitute
½ cup 1% low-fat cottage cheese
½ cup rehydrated sun-dried tomatoes
(1 oz dry), coarsely chopped
¼ cup chopped green onion with tops
¼ cup chopped fresh basil
1/8 tsp ground red pepper
2 TBS grated Parmesan cheese
1. Preheat broiler. Spray 10-inch ovenproof skillet with cooking spray. Place zucchini, broccoli and bell pepper in skillet; cook and stir over high heat 3 to 4 minutes or until crisp-tender.
2. Combine egg substitute, cottage cheese, tomatoes, onions, basil and ground red pepper in medium bowl; mix well. Pour egg mixture over vegetables in skillet. Cook, uncovered, gently lifting sides of frittata so uncooked egg flows underneath. Cook 7 to 8 minutes or until frittata is almost firm and golden brown on bottom. Remove from heat. Sprinkle with Parmesan.
3. Broil about 5 inches from heat 3 to 5 minutes or until golden brown on surface. Garnish with paprika, if desired. Cut into 4 wedges. Serve immediately.
Makes 4 servings
Calories 130, Total Fat 2 g, Saturated Fat 1 g, Protein 17 g, Carbohydrate 12 g, Cholesterol 5 mg, Dietary Fiber 3 g, Sodium 380 mg