Spring Vegetable Frittata Low Fatlow Cal Recipes

SPRING VEGETABLE FRITTATA FOR MOTHER

Steps:

• Preheat oven to 350 degrees F (175 degrees C).
• Heat oil in heavy 10-inch skillet over medium heat. Cook leek with a pinch of salt, stirring occasionally, until leeks soften and start to turn translucent, 5 to 6 minutes. Add jalapeno and zucchini; season with pinch of salt. Cook until zucchini start to get tender and pale green, about 5 minutes. Add asparagus and cook until bright green, about 1 minute. Add spinach and another pinch of salt, cooking until wilted, 1 minute. Stir in cooked potatoes and heat through, about 5 minutes.
• Crack 12 large eggs into a bowl. Add cayenne, salt, and pepper. Whisk for at least 30 seconds. Pour eggs into over vegetables in skillet over medium heat. Add 3 ounces of crumbled goat cheese; stir lightly until evenly distributed. Top with remaining cheese. Remove from heat.
• Bake in preheated oven until eggs are set, 12 to 15 minutes. When nearly set, turn on broiler. Broil frittata until top browns, 1 to 2 minutes. Cool slightly; serve warm.

SPRING VEGETABLE FRITTATA

Steps:

• Preheat the oven to 400F/200C. Heat the oil in a 10-inch oven-safe skillet over medium heat. Add the leek and saute for 3-4 minutes.
• Then add the asparagus and saute another 1-2 minutes.
• Then add the frozen peas, baby spinach, salt and pepper, and saute another 1-2 minutes, or until the spinach is wilted. Remove 1/3 of the vegetables to a plate (optional, but it makes for a prettier frittata), and make sure the remaining half of vegetables is evenly spread out.
• In a large bowl, whisk the eggs, yogurt, salt and pepper. Pour the eggs over the half of the vegetables in the pan. Cook on the stove for 2-3 minutes.
• Add the remaining vegetables on top, then dollop with the goat cheese. Transfer to the oven and cook for 15-20 minutes, or until the eggs are set.
• Garnish with additional herbs before serving.

SPRING VEGETABLE FRITTATA (LOW FAT/LOW CAL)

Steps:

• Preheat oven to 350-degrees F.
• Spray a 2-quart baking pan with Pam (my pan was 13x10).
• In a large saucepan over high heat bring 1 inch of water to a boil. Add vegetables (asparagus - onion). Cover and simmer until tender. Drain.
• Stir in roasted peppers. Spread vegetable mixture in prepared pan.
• Sprinkle with half of the mozzarella.
• In a bowl bowl whisk together next 5 ingredients (egg substitute - pepper) and then whisk in the flour.
• Pour egg mixture over vegetables.
• Bake for 35 minutes or until puffed.
• Sprinkle with remaining cheeses and let stand 10 minutes before serving.

FRITTATA WITH SPRING VEGETABLES

Steps:

• Preheat the oven to 350 degrees F.
• In a medium size bowl, whisk together the eggs. Add the cream, salt, pepper, hot sauce and Worcestershire and whisk to blend.
• Heat a 10 to 12-inch cast iron (or other heavy-bottomed) skillet and add 2 tablespoons of olive oil. When the oil begins to smoke ever so slightly, add the asparagus. Season with salt and pepper. Cook for 1 minute until some of the liquid starts to escape.
• Stir in the scallions, arugula and cheeses into the egg mixture and pour into the skillet over the asparagus.
• Place the skillet on the center rack of the oven and cook until firm around the edges but still somewhat loose in the middle, 15 to 20 minutes. Remove from the oven and allow to "rest" for a few minutes before serving. Toss the tomatoes with salt, pepper, the remaining olive oil and the lemon juice and sprinkle them on top of the frittata just before serving.

LOW FAT ZUCCHINI FRITTATA

Steps:

• Clean and slice the zucchini in half, lengthwise, then into 1/8-inch pieces.
• Dice onion and mince garlic (use as much as you like) Saute zucchini, onions and garlic in 2 tablespoons olive oil until onions and zucchini are limp.
• Salt and pepper to taste.
• Mix rice, Parmesan, grated mozzarella and eggs in a bowl.
• Stir in saute of zucchini, onion and the rest, salt and pepper to taste, Mix all ingredients well.
• Heat 9-by-12-inch nonstick fry pan between medium and medium-high heat, and add 2 to 3 tablespoons of extra virgin olive oil.
• When pan is hot, pour contents of mixing bowl into fry pan, spread mixture evenly around pan, making sure that the rice and veggies are spread through the liquid.
• When the frittata is brown on the bottom, use a plate to turn it over.
• Cook until both sides are brown and firm.
• Slice and serve, It can be eaten hot or cold as an appetizer, slice into 1- inch cubes or if sliced larger, as an entree.

SPRING FRITTATA

Steps:

• In 10-inch nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add asparagus and bell pepper; cook 3 to 5 minutes, stirring frequently, until crisp-tender. Remove from heat; place cooked vegetables in medium bowl. Stir egg product, basil and salt into vegetables.
• In same skillet, add remaining 2 teaspoons oil and the egg mixture. Cook over medium heat about 5 minutes or until bottom is lightly browned and top is set, lifting edges occasionally to allow uncooked egg mixture to flow to bottom of skillet.
• Place skillet-size heatproof plate, upside down, on top of skillet. Turn plate and skillet over; slide frittata back into skillet, browned side up. Cook until bottom is lightly browned. Invert onto serving plate if desired. Cut into wedges.

SPRING VEGETABLE FRITTATA

Steps:

• Heat oven to 375°.
• Melt margarine in 10-inch ovenproof skillet over medium-high heat. Cook onion and garlic in margarine 3 minutes, stirring frequently. Stir in bell pepper; reduce heat to medium. Cook about 2 minutes, stirring occasionally, until crisp-tender. Stir in zucchini, tomato, salt and pepper. Cook 4 minutes, stirring occasionally. Stir in egg product.
• Bake 10 to 12 minutes or until set in center. Sprinkle with cheese. Cut into wedges.