Veggie Frittata Souffle

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 314.0
  • Total Fat: 22.8 g
  • Cholesterol: 395.0 mg
  • Sodium: 763.3 mg
  • Total Carbs: 7.6 g
  • Dietary Fiber: 2.2 g
  • Protein: 21.1 g

View full nutritional breakdown of Veggie Frittata Souffle calories by ingredient


Introduction

I like to make this as a "special" weekend breakfast treat. The best thing about this recipe is you get to eat HALF a skillet and it's filling and delicious--for about 300 calories! You can vary the ingredients (veggies, meat, cheese, etc.) any way you like and even cut calories by omitting meat, cheese, and using cooking spray in place of olive oil. I like to make this as a "special" weekend breakfast treat. The best thing about this recipe is you get to eat HALF a skillet and it's filling and delicious--for about 300 calories! You can vary the ingredients (veggies, meat, cheese, etc.) any way you like and even cut calories by omitting meat, cheese, and using cooking spray in place of olive oil.
Number of Servings: 2

Ingredients

    4 eggs, separated
    1-2 c. vegetables (nutrition info calculated with 1 c. broccoli, 1/4 c. onion, 1/4 c. green pepper, 1/2 tomato, chopped
    1 oz. goat cheese, crumbled
    1/3 c. (1 serving) precooked turkey breakfast sausage crumbles
    1 T. olive oil (or cooking spray)
    salt and pepper

Directions

Chop vegetables. Heat olive oil (or may use cooking spray) in a 10 inch cast-iron skillet or other ovenproof skillet. While vegetables are cooking, beat egg whites with salt until stiff, and preheat oven to 350 degrees. Stir egg yolks into whites gently so they don't lose volume. Fold into cooked vegetables in the skillet, and gently fold in the crumbled goat cheese and turkey sausage. Reduce heat to low and cook, without stirring, for about five minutes to cook the bottom.
The egg mixture should just about fill the skillet and remain puffy. Take skillet off the stovetop and place in preheated oven. Bake for about 5-10 minutes (watch carefully!) until very lightly brown on top and pulling away a little on the sides. (It should still be very puffy and almost fill the skillet.)
Remove from oven, cut in half and serve.

Serving Size: Makes 2 servings in 10 in. skillet

Number of Servings: 2

Recipe submitted by SparkPeople user EMPILK.