Bursting with Italian flavor, this frittata is equally at home at brunch or dinner.

　　

Ingredients

Serves 4; 1 wedge per serving

　　1 teaspoon canola or corn oil

　　1 medium zucchini, diced

　　3 medium green onions, sliced

　　1 14.5-ounce can no-salt-added tomatoes, drained

　　2 medium garlic cloves, minced

　　1/2 teaspoon dried Italian seasoning, crumbled

　　1/4 teaspoon pepper

　　6 large egg whites or 3/4 cup egg substitute, whites whisked to combine

　　1/2 cup shredded low-fat mozzarella cheese (about 2 ounces)

　　1 tablespoon shredded or grated Parmesan cheese

　　

Step 1

Preheat the oven to 350°F with the top rack about 4 inches from the heat.

　　

Step 2

In a large broilerproof nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the zucchini for about 6 minutes, or until soft, stirring occasionally.

　　

Step 3

Stir in the green onions. Cook for 1 minute.

　　

Step 4

Stir in the tomatoes, garlic, Italian seasoning, and pepper. Cook for 5 minutes, or until the mixture has slightly thickened, stirring frequently.

　　

Step 5

Stir in the egg whites. Sprinkle with the mozzarella.

　　

Step 6

Bake for 12 minutes, or until a toothpick inserted in the center comes out clean. Leaving the pan in the oven, change the setting to broil. Broil for 3 to 4 minutes, or until golden brown. Sprinkle with the Parmesan. Cut into 4 wedges.

　　

Nutrition information

Step 7

(Per serving)

　　

Step 8

Calories: 115

　　

Step 9

Total fat: 4.0g

　　

Step 10

Saturated: 1.0g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 1.0g

　　

Step 13

Monounsaturated: 2.0g

　　

Step 14

Cholesterol: 6mg

　　

Step 15

Sodium: 223mg

　　

Step 16

Carbohydrates: 9g

　　

Step 17

Fiber: 3g

　　

Step 18

Sugars: 5g

　　

Step 19

Protein: 11g

　　

Step 20

Calcium: 186mg

　　

Step 21

Potassium: 521mg

　　

Dietary Exchanges

Step 22

2 vegetable

　　

Step 23

1 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition