Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (www.meatlessmonday.com)
This delicious and easy summer vegetable frittata is a great way to use up your extra summer vegetables and go meatless for a night! Serve with a fresh fruit salad to make a fresh and light lunch or dinner.
1 1/2 Tbsp olive oil
1 cup diced zucchini
1/2 cup chopped red bell pepper
1/3 cup chopped onion
1 Tbsp chopped fresh thyme
1/2 tsp salt
1/4 tsp black pepper
2 garlic cloves, minces
1/2 cup chopped seeded tomato
9 large eggs
1. Heat olive oil in a 10-inch nonstick broiler-proof skillet over medium heat. Add zucchini, bell pepper, onion, thyme, 1/4 tsp salt, 1/8 tsp pepper, and garlic. Cover and cook 7 minutes or until vegetables are tender, stirring occasionally. Stir in tomato. Cook, uncovered, for 5 minutes or until liquid evaporated.
2. Combine eggs, remaining 1/4 tsp salt, and remaining 1/8 tsp pepper in a medium bowl; stir with a whisk until frothy. Pour egg mixture into pan over vegetables, stirring gently. Cover, reduce heat, and cook 15 minutes or until almost set in the center.
3. Preheat broiler. Broil frittata 3 minutes or until set. Invert onto a serving platter.
Yield: 4 servings
Nutrition Information per Serving: 227 calories, 16.4g fat, 4.2 g saturated fat, 15.1g protein, 5.5g carbohydrate, 458mg sodium
Cooking Light, June 2010