Frittata is a dish I have eaten and served for my entire life. It was always there just in case we were hungry or if an unexpected guest dropped by. It’s made with fresh eggs and whole vegetables, nothing unhealthy. I never thought of it as unhealthy or fattening. But at 20 grams of fat per portion, it’s not entirely benign. This dish was a little easier than most to make healthier because it starts out in a good place—but why not have fewer calories without sacrificing flavor?
Recipe information
Yield
serves 6
Ingredients
Preparation
Step 1
Preheat the oven to 475˚F.
Step 2
Heat an 8-inch nonstick ovenproof sauté pan over medium-high heat. When the pan is hot, add half of the olive oil, then the cauliflower and zucchini. Sauté the vegetables for 5 minutes. Add the garlic, and season the vegetables with salt and pepper to taste. Cover the pan and reduce the heat to low. Continue to cook until the vegetables are tender, another 5 minutes. Add the red pepper strips to the pan and stir to combine. Raise the heat to medium-high.
Step 3
Whisk the 3/4 cup cheese, basil, and egg substitute together in a medium bowl. Season the mixture with salt and pepper to taste. With a heat-resistant rubber spatula, stir the egg mixture into the sauté pan. Continue to stir as the eggs begin to solidify. When there are large curds but the mixture is still wet, flatten it slightly with the spatula and stop stirring it. Cook, undisturbed, for 1 minute. Transfer the pan to the oven.
Step 4
Bake the frittata for about 8 minutes or until the eggs are completely set. Remove the pan from the oven and give it a good shake to loosen the frittata. Invert a plate on top of the frittata and flip it over.
Step 5
In a medium bowl, mix the romaine lettuce with the remaining 1/2 tablespoon olive oil and 2 tablespoons cheese. Season the salad with salt and pepper to taste.
Step 6
Cut the frittata into wedges. Serve hot or at room temperature, with the romaine salad alongside.
nutrition information
Step 7
Fat: 20.1g (before), 5.8g (after)
Step 8
Calories: 339 (before), 135 (after)
Step 9
Protein: 14g
Step 10
Carbohydrates: 7g
Step 11
Cholesterol: 10mg
Step 12
Fiber: 2g
Step 13
Sodium: 443mg
