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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 354.3
  • Total Fat: 6.8 g
  • Cholesterol: 190.0 mg
  • Sodium: 279.6 mg
  • Total Carbs: 36.3 g
  • Dietary Fiber: 1.0 g
  • Protein: 41.9 g

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Frittata, Broccoli/Zucchini (OR Red/Yellow Pepper) with Tomato Basil Salad/Low Carb Dinner or Lunch

Submitted by: PAULEY10

Introduction

Low Carb Hot Dinner or Cold Lunch Low Carb Hot Dinner or Cold Lunch
Number of Servings: 1

Ingredients

    100 g [1 c] broccoli flowers & stems, chopped very small
    100 g [1 c] zucchini, grated
    OR 100 g each red and yellow peppers
    cooking spray
    1/4 c chicken broth*
    1 tsp each oregano and thyme
    3 tbsp parsley, chopped
    1 egg, large
    2 egg whites, large
    1/2 c cottage cheese, nonfat
    2 tsp parmesan cheese-type topping (10 cals/tsp)
    6 cherry tomatoes, cut in quarters
    5 basil leaves, julienned
    2 tbsp balsamic vinegar
    pinch stevia

Directions

Pre-heat the oven broiler to high (top oven element). Position an oven rack at the top of the oven, about 4" below the element.

FOR BROCCOLI AND ZUCCHINI FRITTATA: Chop broccoli stems and flowers very fine. Grate zucchini. Chop parsley. Measure out oregano and thyme. Bring a 10" non-stick pan with lid to med-high heat. Coat lightly with cooking spray. Add broccoli and stir fry for about 2 minutes. Add zucchini, stir fry for about one minute. Add oregano, thyme, parsley and chicken broth. Bring to a low boil and simmer until broth is evaporated but vegetables are not burning or sticking. Remove pan from heat.

FOR THE RED AND YELLOW PEPPER FRITTATA: trim, de-seed and remove all white pith from the peppers. Chop finely. Chop parsley. Measure out oregano and thyme. Bring a 10" non-stick pan with lid to med-high heat. Coat with cooking spray. Add pepper, oregano, thyme and parsley and stir fry. Add chicken broth as necessary to prevent sticking or burning. When peppers are cooked and liquid is evaporated remove pan from heat.

In a blender jar or container for immersion blender add the cottage cheese, egg and egg whites. Blend well. Fold whichever vegetable mixture you are preparing into the egg mixture.

Bring the same pan in which the vegetables and herbs were prepared to med-high heat. Coat with cooking spray. Add the egg and vegetable mixture to the pan, then slowly pull the mixture from the edge to the centre of the pan, allowing the wet egg mixture to flow into the outside of the pan, and piling the cooked mixture into the middle of the pan. When egg mixture is almost completely cooked, lightly pat the surface flat. Do not compress! Sprinkle the parmesan cheese style topping over the eggs, then slide the pan under the broiler for about 2 minutes to finish the eggs and lightly brown the top. If the pan handle is not heat resistant, protect with tin foil. Remove from the heat, and run a knife carefully around the edge of the frittata to loosen from the pan. Slide the frittata onto a serving plate. If it sticks, don't worry--it will still taste good! Serve with the tomatoes, basil, balsamic vinegar salad, sprinkled with a little stevia.

May be served hot, warm or cold. If served cold, sprinkle with a little freshly ground sea salt.






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