Garden Veggie & Cheese Frittata
This delightful Garden Veggie & Cheese Frittata is a savory breakfast dish that celebrates the vibrant flavors of fresh vegetables and creamy cheese. Adapted from a classic South Beach Diet recipe, this frittata combines ingredients like turkey bacon, zucchini, red bell pepper, and tomatoes to create a colorful and nutritious meal. Perfect for any phase of the diet, it's not only satisfying but also packed with protein, making it an ideal way to start your day. Enjoy this frittata hot from the oven, and get ready to impress your family with its deliciousness and ease of preparation!
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
turkey bacon
2 slices (crispy, crumbled)
margarine spread (like Smart Balance)
2 teaspoons (melted)
onion
1/2 cup (sliced)
red bell pepper
1/2 cup (sliced)
zucchini
1/2 cup (sliced)
plum tomatoes
2 (diced)
fresh basil
1 tablespoon (chopped)
ground black pepper
1 pinch (to taste)
liquid egg substitute
1/2 cup (liquid)
1% low-fat cottage cheese
1/2 cup (creamy)
1% low-fat milk
1/4 cup (liquid)
low-fat mozzarella cheese
1 ounce (shredded)
Instructions
1
Cook the turkey bacon according to package instructions until crispy. Set aside to cool before crumbling it into small pieces.
2
Preheat your broiler while you prepare the frittata.
3
In an ovenproof 10" skillet, coat the bottom with cooking spray and melt the margarine spread over medium-low heat.
4
Add the sliced onion, red bell pepper, and zucchini to the skillet, sautéing for 2-3 minutes until the vegetables are tender and fragrant.
5
Stir in the diced tomatoes, chopped basil, and a pinch of ground black pepper, cooking for an additional 2-3 minutes until the flavors meld together. Remove the skillet from the heat.
6
In a blender, combine the liquid egg substitute, cottage cheese, and low-fat milk. Blend until smooth and well mixed.
7
Pour the egg mixture evenly over the sautéed vegetables in the skillet, then sprinkle the crumbled turkey bacon on top.
8
Cover the skillet and cook over medium-low heat until the edges are set, and the top remains slightly wet, about 5-7 minutes.
9
Carefully transfer the skillet to the preheated broiler. Broil for 2-3 minutes until the top is set and just starting to brown.
10
Sprinkle the low-fat mozzarella cheese over the top and return to the broiler. Broil for an additional 1-2 minutes until the cheese is melted and bubbly.
11
Remove from the oven, let cool slightly, slice, and serve hot!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Garden Veggie & Cheese Frittata?
It is a savory breakfast dish featuring fresh vegetables like zucchini, red bell pepper, and tomatoes, combined with turkey bacon and creamy cheese.
Is this recipe suitable for the South Beach Diet?
Yes, this recipe is adapted from a classic South Beach Diet recipe and is designed to be nutritious and satisfying for any phase of the diet.
How many ingredients are needed for this frittata?
The recipe requires 12 specific ingredients.
What type of meat is included in the recipe?
The recipe uses 2 slices of turkey bacon, cooked until crispy and crumbled.
What vegetables do I need to slice?
You will need to slice 1/2 cup of onion, 1/2 cup of red bell pepper, and 1/2 cup of zucchini.
How are the tomatoes prepared?
The recipe calls for 2 plum tomatoes that should be diced.
What type of egg product is used?
The recipe uses 1/2 cup of liquid egg substitute instead of whole eggs.
What dairy products are blended with the eggs?
The liquid egg substitute is blended with 1/2 cup of 1% low-fat cottage cheese and 1/4 cup of 1% low-fat milk.
What size skillet is recommended?
An ovenproof 10-inch skillet is recommended for this recipe.
How do I prepare the skillet?
Coat the bottom with cooking spray and melt 2 teaspoons of margarine spread over medium-low heat.
How long should I sauté the onions, peppers, and zucchini?
Sauté them for 2-3 minutes until they are tender and fragrant.
When do I add the fresh basil?
The 1 tablespoon of chopped fresh basil is stirred in with the diced tomatoes and black pepper after the other vegetables are tender.
What is the first step in the instructions?
Cook the turkey bacon until crispy, then cool and crumble it.
Do I need to preheat the oven?
You should preheat the broiler while you prepare the frittata ingredients.
How should the egg mixture be mixed?
The liquid egg substitute, cottage cheese, and milk should be combined in a blender and blended until smooth.
How long does the frittata cook on the stovetop?
Cover the skillet and cook over medium-low heat for about 5-7 minutes until the edges are set.
When do I add the crumbled turkey bacon?
Sprinkle the bacon on top of the egg mixture after pouring it over the vegetables in the skillet.
How long is the first broiling step?
Broil the frittata for 2-3 minutes until the top is set and starting to brown.
What kind of cheese is used for the topping?
One ounce of shredded low-fat mozzarella cheese is used for the topping.
How do I finish the cheese topping?
After adding the mozzarella, return the skillet to the broiler for 1-2 minutes until the cheese is melted and bubbly.
Is this recipe low in fat?
Yes, it uses low-fat milk, low-fat cottage cheese, low-fat mozzarella, and liquid egg substitute to keep the fat content lower.
Can I serve this frittata cold?
The instructions recommend letting it cool slightly, then slicing and serving it hot.
Is this recipe considered low carb?
Yes, it is tagged as a low carb recipe, making it suitable for many weight-loss diets.
What fat is used for sautéing?
The recipe uses 2 teaspoons of a margarine spread like Smart Balance.
Does this recipe use fresh or dried basil?
It specifically calls for 1 tablespoon of chopped fresh basil.
What is the texture of the blended egg mixture?
By blending the cottage cheese and milk with the egg substitute, you achieve a smooth and well-mixed texture.
Should the skillet be covered while cooking?
Yes, the skillet should be covered while cooking on the stovetop to help the edges set.
How do I know the vegetables are ready for the egg mixture?
They should be sautéed until tender and fragrant, and the flavors of the tomatoes and basil should be allowed to meld.
What seasoning is used?
The recipe uses a pinch of ground black pepper to taste.
Is this a good recipe for beginners?
Yes, it is tagged as 'easy cooking' and involves simple sautéing and broiling techniques.