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Ingredientes
- 1/2 c. egg Beaters egg whites (or possibly one container)
- 1/2 c. Egg Beaters real Large eggs butter-flavored cooking spray
- 1 tsp extra virgin olive oil
- 1 x apple cored, thinly sliced
- 1 pch salt
- 1 pch black pepper
- 1 pch grnd mace
- 2 x scallions with green tops thinly sliced
- 1/4 c. sliced fresh mushrooms (cleaned)
- 1/4 c. minced green bell pepper
- 1 pch roasted garlic pwdr
- 2 Tbsp. Parmesan cheese (or possibly omit)
- 1 Tbsp. fresh lemon thyme leaves only for garnish
Direcciones
- 1. Preheat broiler (optional). Mix the two egg products in a 2 c. measure. Set aside.
- 2. Heat extra virgin olive oil in a sprayed non-stick skillet over medium to medium low heat. Add in apples and season with salt, pepper and mace. Saute/fry for 1 minute. Turn. Add in the scallions, mushrooms and green peppers. Saute/fry for 2 min. Sprinkle with garlic pwdr. Saute/fry for another 3 min; reduce heat if needed.
- 3. If using cheese, sprinkle it over the apple mix in the skillet.
- 4. Pour egg mix over apple mix in skillet. Tilt skillet to allow some of the egg mix to run under the apple mix. Sprinkle with thyme. Cook for 4 min or possibly till egg mix is set and the bottom of the frittata is lightly browned. If the top needs browning, place the skillet about 6 to 8 inches below broiler.
- 5. Remove from skillet; invert on a plate and serve in wedges; or possibly fold the frittata like an omelette, halve and serve.
- VARIATIONS:* Substitute 10-ounce frzn minced spinach, thawed and well drain, for the apples and use Parmesan, romano or possibly lowfat Mozzarella. Serve topped with red pepper rings.
- * Substitute 1 c. steamed minced broccoli and 1/2 c. steamed diced carrots for the apples. Add in 2 Tbsp. Dijon mustard to the egg mix.
- * Substitute cooked new potatoes, bell peppers, green beans, cherry tomatoes, zucchini, fresh herbs, and pesto sauce.
- * Instead of adding cheese in step 3, wait till the frittata has set. Then sprinkle cheese on top of the frittata and broil it for 1 min six-inches from the heat or possibly till cheese melts. Be sure to use an ovenproof skillet or possibly remove frittata to an ovenproof dish before broiling.
- Tablespoons(Cook):"0:15"
- NOTES : Frittatas can be filled with a variety of fruit and vegetable combinations. The apple onion frittata makes a light meal; pair with a salad of spring greens topped with minced tomatoes and garbanzo beans.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 190g | |
| Recipe makes 2 servings | |
| Calories 149 | |
| Calories from Fat 53 | 36% |
| Total Fat 6.05g | 8% |
| Saturated Fat 1.65g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 5mg | 2% |
| Sodium 269mg | 11% |
| Potassium 400mg | 11% |
| Total Carbs 14.36g | 4% |
| Dietary Fiber 2.8g | 9% |
| Sugars 9.88g | 7% |
| Protein 10.4g | 17% |
