Rosemary Potato Frittata

 Frittata is an egg-based dish similar to an omelette or quiche, enriched with additional ingredients such as meats, cheeses, vegetables or pasta. It may be flavored with herbs

Prep Time: 15 mins

Cook Time: 17 mins

Total Time: 32 mins

Ingredients

• 4 ounce(s) potato(es), new (tiny), cut into 1/4-inch slices (1 cup)
• 1/4 cup(s) onion(s), red, chopped
• 1/4 cup(s) pepper(s), green, bell, chopped
• 1 cup(s) refrigerated or frozen egg product, thawed, (or 4 eggs)
• 1/2 teaspoon rosemary, fresh, snipped
• 1/8 teaspoon salt
• 1/8 teaspoon pepper, black ground
• cooking spray
• 1/4 cup(s) cheese, Swiss, shredded

Preparation

1. In a covered 6- to 7-inch nonstick skillet with flared sides, cook potatoes and onion in a small amount of boiling water for 7 minutes. Add sweet pepper. Cook, covered, for 3 to 5 minutes more or until vegetables are tender. Drain in a colander.
2. Meanwhile, in a small bowl, whisk together egg, 1/2 teaspoon rosemary, salt, and pepper. Set aside.
3. Wipe out skillet; lightly coat with cooking spray. Return vegetables to skillet. Pour egg mixture over vegetables. Cook over medium heat, without stirring, about 1 minute or until egg mixture begins to set. Run a spatula around the edge, lifting mixture so uncooked portion flows underneath. Continue cooking and lifting edges until egg is almost set but still glossy and moist.
4. Remove skillet from heat. Sprinkle with cheese. Let stand, covered, for 3 to 4 minutes or until tip is set and cheese is melted.
5. To serve, cut frittata into wedges. If desired, top each serving with fresh rosemary.

Nutritional Info (Per serving):

Calories: 168, 

Saturated Fat: 3g, 

Sodium: 407mg, 

Dietary Fiber: 2g, 

Total Fat: 4g, 

Carbs: 15g, 

Cholesterol: 13mg, 

Protein: 17g

Exchanges: 

Starch: 1, 

Lean Meat: 2, 

Fat: 0.5

Carb Choices: 1

POTATO & CHEDDAR FRITTATA

Potato and Cheddar Frittata

Ingredients

1 1/2 cup Potatoes, with skin, fresh, diced, USDA Commodity Commodity , coarsely chopped red potatoes
1 cup chopped tomato , chopped
1/4 cup fresh chopped green onion
1/2 tsp black pepper
1/4 tsp salt
1 1/2 cup liquid egg substitute
1/2 cup fat free shredded cheddar cheese

Cooking Instructions

1 Bring a pot of water (just enough to cover potatoes) to a boil and add potatoes cooking until tender, about 10-12 minutes. Drain well.
2 Spray a nonstick skillet with nonstick cooking spray and heat over medium high heat.
3 Add the potato, tomato, green onions, salt, and pepper, cooking until onions are tender.
4 Add the egg substitute into the skillet and cook, covered over medium low heat until set, about 15 minutes.
5 Sprinkle in cheese and cover, cook until melted. Cut into 6 wedges and serve.

Nutritional Facts

Servings Per Recipe: 1

• Calories 100.4
• Total Carbs 8.4g
• Dietary Fiber 1.3g
• Sugars 1.8g
• Total Fat 2.2g
• Saturated Fat 0.4g
• Unsaturated Fat 1.8g
• Potassium 205.4mg
• Protein 11.4g
• Sodium 278.4mg
• Dietary Exchanges
• 1/4 Fat
• 1/4 Starch
• 1 1/2 Very Lean Meat

ZUCCHINI FRITATTA

Zucchini Frittata

 

We ate this dish a lot growing up in my house and now it’s a perfect weekend lazy brunch or even a fast family supper. It is served at room temperature, cut into wedges. Get creative with your vegetables – asparagus and bell peppers are some of my favorites but the key to the dish is olive oil, garlic, and lots of freshly grated parmesan.

2 garlic cloves, sliced
1 tablespoon olive oil
1 medium zucchini – thinly sliced into rounds
8 eggs
1/4 cup milk
Salt and pepper
1/2 cup grated Parmesan

Preheat the broiler. Sauté garlic in 1 tablespoon of olive oil in a medium nonstick pan over medium heat for 1 minute to infuse flavor. Add the sliced zucchini and cook until tender, but not cooked through, about 2 minutes. Season with salt and pepper.

Whisk the eggs with the milk, ½ teaspoon salt, ¼ teaspoon pepper, and half the Parmesan cheese. Pour the egg mixture into the sauté pan and allow it to cook, undisturbed for 1 minute. Push the egg from the outside to the center, filling in the spots with the uncooked egg. When there isn't much loose egg left in the pan, sprinkle the Parmesan on top and place pan in the broiler for 3 to 4 minutes, until egg is set.

Take pan out of broiler, and allow frittata to cool in pan for 5 minutes. Invert plate on top of pan and turn over. Slice into wedges and serve.


Cut into 8 wedges
Per single wedge serving:
Calories 123,
fat 8gr,
carbs 2,

protein 10g