Zucchini Frittata

Preparation

1. 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.

2. 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

3. Dietary Exchanges

   Step 22

   2 vegetable

   Step 23

   1 lean meat