Pasta Frittata

Preparation

1. Step 1

   Lightly spray a large skillet with cooking spray. Cook the mushrooms, zucchini, and onion over medium-high heat for 8 minutes, or until the zucchini is tender, stirring frequently.

   Step 2

   Meanwhile, in a medium bowl, whisk together the egg substitute, milk, parsley, oregano, and salt.

   Step 3

   Stir the pasta into the mushroom mixture. Pour the egg substitute mixture over all. Reduce the heat to medium low and cook, covered, for 8 minutes.

   Step 4

   Sprinkle with the mozzarella. Remove from the heat. Let stand, covered, for 5 minutes to continue cooking and melt the mozzarella. Serve sprinkled with the Parmesan.

2. Cajun Frittata with Pasta

   Step 5

   Substitute chopped green or red bell pepper for the zucchini, salt-free Cajun seasoning for the salt, and 3 ounces shredded low-fat sharp Cheddar cheese for the mozzarella and Parmesan.

3. Cook’s Tip

   Step 6

   If you don’t have any leftover pasta, cook 4 ounces of dried angel hair (without salt or oil) to use instead of the spaghetti or noodles. The angel hair will cook in about the same amount of time it takes you to cook the mushrooms, zucchini, and onion. Don’t use fresh or refrigerated pasta in this recipe. It will break down and become a solid mass.

4. nutrition information

   Step 7

   (Per Serving)

   Step 8

   Calories: 140

   Step 9

   Total Fat: 2.5g

   Step 10

   Saturated: 1.0g

   Step 11

   Trans: 0.0g

   Step 12

   Polyunsaturated: 0.5g

   Step 13

   Monounsaturated: 0.5g

   Step 14

   Cholesterol: 6mg

   Step 15

   Sodium: 330mg

   Step 16

   Carbohydrates: 18g

   Step 17

   Fiber: 3g

   Step 18

   Sugars: 4g

   Step 19

   Protein: 13g

   Step 20

   Dietary Exchanges

   Step 21

   1 Starch

   Step 22

   1 Lean Meat

5. Cajun Frittata with Pasta

   Step 23

   (Per Serving)

   Step 24

   Calories: 131

   Step 25

   Total Fat: 1.5g

   Step 26

   Saturated: 0.5g

   Step 27

   Trans: 0.0g

   Step 28

   Polyunsaturated: 0.5g

   Step 29

   Monounsaturated: 0.5g

   Step 30

   Cholesterol: 3mg

   Step 31

   Sodium: 190mg

   Step 32

   Carbohydrates: 18g

   Step 33

   Fiber: 3g

   Step 34

   Sugars: 3g

   Step 35

   Protein: 12g

   Step 36

   Dietary Exchanges

   Step 37

   1 Starch

   Step 38

   1 Very Lean Meat