SparkPeople Advertisers Keep the Site Free
Be the first to
rate this recipe!
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 19
  • Amount Per Serving
  • Calories: 56.3
  • Total Fat: 0.8 g
  • Cholesterol: 2.9 mg
  • Sodium: 165.6 mg
  • Total Carbs: 5.8 g
  • Dietary Fiber: 1.2 g
  • Protein: 6.7 g

View full nutritional breakdown of Low Calorie, Low Fat Vegetable Fritatta calories by ingredient
Report Inappropriate Recipe

Low Calorie, Low Fat Vegetable Fritatta

Submitted by: PAPAYACUBE

Introduction

This lighter twist on the common fritatta will exceed your expectations but won't exceed your calorie budget. Even haters of vegetables won't deny the appeal of this fluffy, flavorful dish. This lighter twist on the common fritatta will exceed your expectations but won't exceed your calorie budget. Even haters of vegetables won't deny the appeal of this fluffy, flavorful dish.
Number of Servings: 19

Ingredients

    8 T (1/2 C) vegetable broth
    3/4 C onion, chopped
    2 t garlic, minced
    1 sweet potato, chopped into 1/2" pieces
    8 stalks asparagus, chopped into 3/4" pieces
    1 orange bell pepper, chopped into 1/2" pieces
    1 zucchini, chopped into 1/2" pieces
    1 10-ounce package frozen spinach
    3/4 C 1% milkfat cottage cheese
    1/3 C feta cheese, crumbled
    20 egg whites
    1/2 C 1% milk
    1/2 t ground black pepper
    1/4 t salt
    1/8 t oregano
    1/8 t paprika
    1/8 t cumin
    2 T parsley, snipped

Tips

You can swap out 1 1/2 C broccoli florets for the asparagus, if desired.


Directions

1. Preheat oven to 375║ F.

2. In a large skillet, sautÚ the onion and garlic in about 3 tablespoons vegetable broth for 3-4 minutes or until liquid has evaporated. Set aside in large bowl.

3. In the same skillet, with about 3 tablespoons vegetable broth and about 1/4 cup water, cook the sweet potato and asparagus pieces, covered, for 10 minutes. Set aside in the same bowl as the onions and garlic.

4. In the same skillet once more, with about 2 tablespoons broth and about 3 tablespoons water, sautÚ the bell pepper and zucchini for about 8 minutes or until liquid has evaporated. Set aside in the same bowl as the other cooked vegetables.

5. In a small microwaveable bowl, microwave the frozen spinach for 30-second intervals, mixing in between, until all the spinach is just thawed. Then, use paper towels to thoroughly "drain" the spinach. Add the spinach to the larger bowl of cooked vegetables.

6. After the vegetables have cooled, combine with the cottage cheese and feta cheese in the large bowl. Set aside.

7. In another large bowl, whisk together the egg whites, milk, pepper, salt, oregano, paprika, and cumin.

8. Stir the egg mixture into the vegetables.

9. Mix the snipped parsley into the egg and vegetable mixture.

9. With a ladle, pour the egg and vegetable mixture into lightly greased muffin tins, almost filling to the top. Bake in a 375║ F oven for about 20-30 minutes, or until knife inserted in center comes out clean. Serve immediately.

Serving Size:ámakes about 18 individual muffin-sized fritattas






Great Stories from around the Web


Rate This Recipe