Vegetable Frittata: A Healthy Meal

Ingredients:

4 1 / 2 ounces button mushrooms

1 tbsp olive oil

1 clove garlic

1 shallot

1 small large zucchini

5 large eggs

1/4 cup 1 % milk

1/2 t s p salt

1/4 t s p ground black pepper

dash nutmeg

1/2 t b s p chives ( chopped )

1/4 cup freshly grated parmesan cheese

1 tomato

Heat the oven to 350 degrees.

Wash , trim , and cut asparagus (1-inch long pieces). Blanch asparagus in boiling water for 1 minute . Shock in ice water . Drain and dry asparagus , set aside.

Wash , clean , and slice mushrooms. Heat olive oil ina skillet and sligthly cook the mushrooms over medium heat for 10 minutes. Add the garlic and shallots (grated of finely cut) to the mushrooms and continue to cook for 2-3 minutes more . Remove the mushrooms from the fire and set aside.

4. Cut the zucchini , slice into thin pieces .

5. Beat eggs , milk , nutmeg , pepper , salt , and chives . Add asparagus , mushroom mixture , and sliced zucchini.

6. Spray a baking dish with cooking olive oil spray . Pour in the egg mix and the vegetable mix into the baking dish.

7. ( optional ) Slice tomatoes and arrange on top of the egg mixture. Add parmesan cheese on the top and bake ( 30 - 35 minutes ). Broil 2-3 minutes to brown the top.

You can eat this vegetable frittata warm (let it cool a little bit) , or cold ( allow to cool completely ). You can also made it ahead of time , chill i t, and seerve it cold

Number of Servings: 4-5

Aproximate nutritional info:

Nutritional Info

Servings Per Recipe : 4 - 5

Amount Per Serving

Calories: 150

Total Fat: 9 - 10 g

Cholesterol: 200 - 220 mg

Sodium: 500 - 550 mg

Total Carbs: 8 - 9 g

Dietary Fiber: 1.8 - 2.0 g

Protein: 10 - 11 g

If you want to further reduce calories and fat on this recipe and make it healthier use eggbeaters instead of whole eggs, non-fat milk instead of 1%, and low fat parmesan cheese instead of regular parmesan and salt substitute in place of salt.