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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 224.9
  • Total Fat: 8.8 g
  • Cholesterol: 26.0 mg
  • Sodium: 484.8 mg
  • Total Carbs: 16.5 g
  • Dietary Fiber: 2.7 g
  • Protein: 17.8 g

View full nutritional breakdown of CHEESY FRITTATA - SOUTH BEACH calories by ingredient
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South Beach "Blue" page 129 South Beach "Blue" page 129
Number of Servings: 2


    2 tsp Smart Balance spread (nutritional figured with butter, salted)
    1/2 cup sliced onion
    1/2 cup sliced red bell pepper
    1/2 cup sliced zucchini
    2 small plum tomatoes, diced
    1 Tbsp chopped fresh basil
    pinch freshly ground pepper
    1/2 cup liquid egg substitute
    1/2 cup 1% cottage cheese (nutritional figured with 2%)
    1/4 cup fat-free evaporated milk
    3/4 oz shredded reduced-fat Monterey Jack Cheese


Coat an oven proof 10" skillet with cooking spray and place over medium-low heat until hot. Melt the spread in the skillet. Add the onion, bell pepper, and zucchini and saute over medium-low heat until the vegetables are lightly browned, 2-3 minutes. Add the tomatoes, basil and black pepper to the skillet and stir to combine. Cook until the flavors are blended 2-3 minutes and remove from the heat.

Preheat the broiler. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth. Pour the egg mixture over the vegetables. Cover and cook on medium-low heat until the bottom is set and the top is still slightly wet. Transfer the skillet to the broiler and boril until the top is set, 2-3 minutes. Sprinkle with the cheese and bril until the cheese melts.

*This recipe says it makes 2 servings, but those servings are HUGE. I think you could easily stretch it to 3, maybe even 4...

Number of Servings: 2

Recipe submitted by SparkPeople user SKINNYSOON13.

TAGS:  Vegetarian Meals |

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