Red Bell Pepper Frittata

TamTastic

Red Bell Pepper Frittata

Cooked couscous makes this meatless entrée more filling. Substitute 1 cup leftover cooked orzo, spaghetti, or vermicelli, if you prefer.

Ingredients
1/2 cup water
1/3 cup uncooked couscous
1 tablespoon water
3/4 teaspoon salt
1/4 teaspoon black pepper
4 large egg whites
3 large eggs
Cooking spray
2 cups red bell pepper strips
1 cup thinly vertically sliced onion
2 garlic cloves, minced
1/3 cup (1 1/2 ounces) shredded Manchego or Monterey Jack cheese


Preparation
Preheat oven to 350°.
Bring 1/2 cup water to boil in a small saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

Combine 1 tablespoon water, salt, black pepper, egg whites, and eggs in a medium bowl, stirring with a whisk.

Heat a 10-inch ovenproof nonstick skillet coated with cooking spray over medium-high heat. Add bell pepper, onion, and garlic; sauté 5 minutes. Stir in couscous and egg mixture; cook over medium heat 5 minutes or until almost set. Sprinkle with cheese. Bake at 350° for 10 minutes or until set. Let stand 5 minutes before serving.

Yield
4 servings (serving size: 1 wedge)

Nutritional Information
CALORIES 204(30% from fat); FAT 6.8g (sat 3g,mono 2.3g,poly 0.7g); IRON 1.3mg; CHOLESTEROL 167mg; CALCIUM 169mg; CARBOHYDRATE 20.6g; SODIUM 716mg; PROTEIN 15g; FIBER 2.9g

TamTastic

Red Bell Pepper Frittata

Cooked couscous makes this meatless entrée more filling. Substitute 1 cup leftover cooked orzo, spaghetti, or vermicelli, if you prefer.

Ingredients
1/2 cup water
1/3 cup uncooked couscous
1 tablespoon water
3/4 teaspoon salt
1/4 teaspoon black pepper
4 large egg whites
3 large eggs
Cooking spray
2 cups red bell pepper strips
1 cup thinly vertically sliced onion
2 garlic cloves, minced
1/3 cup (1 1/2 ounces) shredded Manchego or Monterey Jack cheese


Preparation
Preheat oven to 350°.
Bring 1/2 cup water to boil in a small saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

Combine 1 tablespoon water, salt, black pepper, egg whites, and eggs in a medium bowl, stirring with a whisk.

Heat a 10-inch ovenproof nonstick skillet coated with cooking spray over medium-high heat. Add bell pepper, onion, and garlic; sauté 5 minutes. Stir in couscous and egg mixture; cook over medium heat 5 minutes or until almost set. Sprinkle with cheese. Bake at 350° for 10 minutes or until set. Let stand 5 minutes before serving.

Yield
4 servings (serving size: 1 wedge)

Nutritional Information
CALORIES 204(30% from fat); FAT 6.8g (sat 3g,mono 2.3g,poly 0.7g); IRON 1.3mg; CHOLESTEROL 167mg; CALCIUM 169mg; CARBOHYDRATE 20.6g; SODIUM 716mg; PROTEIN 15g; FIBER 2.9g

TamTastic

The pic