This mildly seasoned frittata—basically an omelet without the work—is a different way to use leftover pasta.

　　

Ingredients

serves 6, 1 wedge per serving

　　Cooking spray

　　8 ounces presliced fresh button mushrooms

　　1 medium zucchini, thinly sliced (about 1 cup)

　　1 cup chopped onion (yellow preferred)

　　1 cup egg substitute

　　1/4 cup fat-free milk

　　2 tablespoons finely snipped fresh parsley

　　1 1/2 teaspoons dried oregano, crumbled

　　1/4 teaspoon salt

　　2 cups cooked whole-grain spaghetti or no-yolk noodles (4 ounces dried)

　　3/4 cup shredded low-fat mozzarella cheese (about 3 ounces)

　　2 tablespoons shredded or grated Parmesan cheese

　　

Step 1

Lightly spray a large skillet with cooking spray. Cook the mushrooms, zucchini, and onion over medium-high heat for 8 minutes, or until the zucchini is tender, stirring frequently.

　　

Step 2

Meanwhile, in a medium bowl, whisk together the egg substitute, milk, parsley, oregano, and salt.

　　

Step 3

Stir the pasta into the mushroom mixture. Pour the egg substitute mixture over all. Reduce the heat to medium low and cook, covered, for 8 minutes.

　　

Step 4

Sprinkle with the mozzarella. Remove from the heat. Let stand, covered, for 5 minutes to continue cooking and melt the mozzarella. Serve sprinkled with the Parmesan.

　　

Cajun Frittata with Pasta

Step 5

Substitute chopped green or red bell pepper for the zucchini, salt-free Cajun seasoning for the salt, and 3 ounces shredded low-fat sharp Cheddar cheese for the mozzarella and Parmesan.

　　

Cook’s Tip

Step 6

If you don’t have any leftover pasta, cook 4 ounces of dried angel hair (without salt or oil) to use instead of the spaghetti or noodles. The angel hair will cook in about the same amount of time it takes you to cook the mushrooms, zucchini, and onion. Don’t use fresh or refrigerated pasta in this recipe. It will break down and become a solid mass.

　　

nutrition information

Step 7

(Per Serving)

　　

Step 8

Calories: 140

　　

Step 9

Total Fat: 2.5g

　　

Step 10

Saturated: 1.0g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 0.5g

　　

Step 13

Monounsaturated: 0.5g

　　

Step 14

Cholesterol: 6mg

　　

Step 15

Sodium: 330mg

　　

Step 16

Carbohydrates: 18g

　　

Step 17

Fiber: 3g

　　

Step 18

Sugars: 4g

　　

Step 19

Protein: 13g

　　

Step 20

Dietary Exchanges

　　

Step 21

1 Starch

　　

Step 22

1 Lean Meat

　　

Cajun Frittata with Pasta

Step 23

(Per Serving)

　　

Step 24

Calories: 131

　　

Step 25

Total Fat: 1.5g

　　

Step 26

Saturated: 0.5g

　　

Step 27

Trans: 0.0g

　　

Step 28

Polyunsaturated: 0.5g

　　

Step 29

Monounsaturated: 0.5g

　　

Step 30

Cholesterol: 3mg

　　

Step 31

Sodium: 190mg

　　

Step 32

Carbohydrates: 18g

　　

Step 33

Fiber: 3g

　　

Step 34

Sugars: 3g

　　

Step 35

Protein: 12g

　　

Step 36

Dietary Exchanges

　　

Step 37

1 Starch

　　

Step 38

1 Very Lean Meat

　　American Heart Association Quick & Easy Meals