Veggie Microwave Frittata (for two)
Kathy
You can make this tasty breakfast dish for two in about 10 minutes. If
you like, garnish each serving with fresh chopped tomato or salsa
and/or avocado wedges.
Ingredients:
1 1/4 cup shredded frozen hash browns (the type with 0 fat grams per
serving)
2/3 cup shredded or grated carrot
1/4 cup chopped onion
1 tablespoon chopped fresh parsley (or 1 1/2 teaspoons parsley flakes)
2 teaspoons olive oil or canola oil
Pinch of salt and pepper (optional)
2 large eggs (use a higher omega-3 brand if available)
1/2 cups egg substitute
1/4 cup low-fat milk or fat-free half-and-half
1/8 teaspoon dry mustard
Two dashes hot pepper sauce (like Tabasco)
1/2 cup shredded reduced-fat sharp cheddar cheese
Preparation:
1. In a microwave-safe 1-quart casserole dish, combine potatoes,
carrot, onion, parsley, and oil. Cover and microwave on HIGH for 3
minutes, stirring after 90 seconds. Add salt and pepper, if desired.
2. In mixing bowl, combine eggs, egg substitute, milk, mustard, and
hot pepper sauce by beating on medium speed for a minute or two. Pour
egg mixture into casserole dish and stir to combine with potato
mixture.
3. Cover dish (waxed paper will work) and microwave on HIGH for 2
minutes. Draw cooked egg toward the middle of dish and the liquid egg
toward the edges and microwave on HIGH for 2 minutes more. Sprinkle
cheese on top, and microwave until cheese is melted (about 30 seconds
more). Let stand a few minutes before serving.
Yield: Makes 2 servings
WebMD Weight Loss Clinic members: Journal as 1 egg alone without added
fat + 1 ounce low-fat cheese + 1/2 cup starchy foods with fat OR 1
portion frozen dinner light
Nutrition Information per serving: 280 calories, 20 g protein, 21 g
carbohydrate, 13 g fat, 4.3 g saturated fat, 6.2 g monounsaturated
fat, 1.2 g polyunsaturated fat, 218 mg cholesterol, 2.2 g fiber, 296
mg sodium. Calories from fat: 42%.