Jennifer's Vegetable Frittata
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 15
Ingredients
8 Whole eggs8 Egg Whites 1/2 cup Fat Free Sour Cream1/2 cup Fat Free or Low Fat cheddar3 medium sized Summer Squash3 medium sized Zucchini1/2 of an English Cucumber(peel on) 4 mdium pieces of Celery1 1/2 tbsp Olive Oil1/4 cup of Chunky Salsa1/4 cup Italian style bread crumbs1 tsp. minced garlic1 oz white wine1/2 tsp paprika1/2 tbsp fresh cracked black pepper1 tbsp salt1 tsp sage1 tsp ginger1 tbsp dried parsley1/3 cup fat free cheddar
First you need to slice the zucchini and summer squash into scalloped pieces or on the bias. Then small dice the celery and english cucumber. Finely mince the garlic. Assemble your dry spices and bread crumbs into a small ramakin.
Seperate your egg whites, and dispose of the extra yolks. Then in a medium sized bowl whisk together all the eggs and egg whites. Then whisk in the sour cream. Set aside for the time being.
In a large non-stick skillet, heat the olive oil, add the celery and cucumbers. Saute for 2 to 3 minutes, then add the squash, zucchini, and garlic. Saute until the squashes are starting to become very limp and translucent. Take the pan to the sink and drain the excess water from the vegetables, because all of these veggies release water. Then add the wine, allow to cook for about 5 minutes, stirring to coat. Then add the salsa and breadcrumb/spice mixture, toss vegetable mixture until all is coated. Remove from heat.
Take a 8 by 10, or 9 by 13 pan coated with cooking spray. Add the vegetables and spread mixture evenly in the pan. Sprinkle the cheese over the mixture, reserving a couple of tablespoons to sprinkle over the top of finished frittata. Then pour the sour cream / egg mixture over the vegetables. Cover tightly with foil, and place in a 425 degree oven for 45 minutes or so. After the 45 minutes, remove the foil and check the doness of frittata by shaking the pan to see how set it is. Place back in the oven until done. You want the frittata to still be moist and slightly set. Remove from the oven and sprinkle remaining cheese on top. Allow to set for at least 10 minutes.
Depending on which pan you have used, cut the frittata in 5 by 3 or 4 by 3. You can get either 12 very large squares, or 15 decent squares. This dish is very easy to rewarm, just place on plate, cover with paper towel and reheat.
Number of Servings: 15
Recipe submitted by SparkPeople user JENNIFERATICS.
Seperate your egg whites, and dispose of the extra yolks. Then in a medium sized bowl whisk together all the eggs and egg whites. Then whisk in the sour cream. Set aside for the time being.
In a large non-stick skillet, heat the olive oil, add the celery and cucumbers. Saute for 2 to 3 minutes, then add the squash, zucchini, and garlic. Saute until the squashes are starting to become very limp and translucent. Take the pan to the sink and drain the excess water from the vegetables, because all of these veggies release water. Then add the wine, allow to cook for about 5 minutes, stirring to coat. Then add the salsa and breadcrumb/spice mixture, toss vegetable mixture until all is coated. Remove from heat.
Take a 8 by 10, or 9 by 13 pan coated with cooking spray. Add the vegetables and spread mixture evenly in the pan. Sprinkle the cheese over the mixture, reserving a couple of tablespoons to sprinkle over the top of finished frittata. Then pour the sour cream / egg mixture over the vegetables. Cover tightly with foil, and place in a 425 degree oven for 45 minutes or so. After the 45 minutes, remove the foil and check the doness of frittata by shaking the pan to see how set it is. Place back in the oven until done. You want the frittata to still be moist and slightly set. Remove from the oven and sprinkle remaining cheese on top. Allow to set for at least 10 minutes.
Depending on which pan you have used, cut the frittata in 5 by 3 or 4 by 3. You can get either 12 very large squares, or 15 decent squares. This dish is very easy to rewarm, just place on plate, cover with paper towel and reheat.
Number of Servings: 15
Recipe submitted by SparkPeople user JENNIFERATICS.
Nutritional Info Amount Per Serving
- Calories: 100.6
- Total Fat: 4.8 g
- Cholesterol: 114.6 mg
- Sodium: 637.0 mg
- Total Carbs: 6.2 g
- Dietary Fiber: 1.1 g
- Protein: 7.8 g
Member Reviews
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CD6198825
I can tell this is a well thought out recipe. However, I also think the nutrition facts are off. I don't think a frittata with all these veggies would only contain 6 or so carbohydrates. I find that there needs to be more cheese as well. Thanks for sharing, it was very easy to follow. - 6/1/10