Cheesy Frittata

Submitted by: Tenille Slack
Easy and Healthy (recipe from South Beach Diet book)
I have typed this recipe how it was given in the book, but modifications are easily made. I have put examples in ( )

2 teaspoons Smart Balance spread (or butter)
1/2 cup sliced onion
1/2 cup sliced red bell pepper (or green pepper)
1/2 cup sliced zucchini
2 small plum tomatoes, diced (any tomato will do)
1 T. chopped fresh basil (still good with bottled basil)
Pinch freshly ground black pepper
1/2 cup liquid egg substitute (or eggs)
1/2 cup 1% cottage cheese
1/4 cup fat-free evaporated milk
3/4 ounce shredded reduced-fat Monterey jack cheese (any cheese is good)

Coat an OVENPROOF 10" skillet with cooking spray and place over medium-low heat until hot. Melt the spread in the skillet. Add the onion, bell pepper, and zucchini and saute over medium-low heat until the vegetables are lightly browned, 2-3 minutes, and remove from heat. Add the tomatoes, basil, and black pepper to the skillet and stir to combine. Cook until the flavors are blended, 2-3 minutes, and remove from heat.

Preheat the broiler. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth. Pour the egg mixture over the vegetables. Cover and cook on medium-low heat until the bottom is set and the top is still slightly wet. Transfer the skillet to the broiler and broil until the top is set, 2-3 minutes. Sprinkle with the cheese and broil until the cheese melts.

Note: If you do not have a skillet that is ovenproof, do as directed in a fry pan and then when it comes time to put it in the oven, pour the partially cooked frittata into a 9"x9" pyrex dish (it's okay that it breaks apart) and bake it on 350 for 20-30 minutes.

Nutritional Info
Per serving: 231 calories, 21 g protein, 16 g carbohydrates, 10 g fat, 3 g saturated fats, 480 mg sodium, 15 mg cholesterol, 2 g fiber