This quick and delicious casserole makes a wonderful dish for brunch. The egg substitute retains all the taste without the cholesterol. Serve with fresh fruit and salad for a complete, healthy meal.
Ingredients:
- 1-1/2 cups cholesterol-free egg substitute
- 1/3 cup evaporated skimmed milk
- 1 package (10-ounces) frozen chopped spinach, thawed and squeezed dry
- ½ cup finely chopped green onions
- 1-1/2 teaspoons dried oregano or basil leaves
- ¼ teaspoon salt
- 1/8 teaspoon black pepper
- 2 cups cooked spaghetti noodles (4 ounces uncooked)
- 4 ounces crumbled sun-dried tomato and basil or plain feta cheese
- Nonstick cooking spray
- Diced red bell pepper (optional)
Directions:
- Preheat broiler.
- Combine egg substitute and milk in medium bowl; whisk together until well blended. Stir in spinach, green onions, oregano, salt and black pepper. Stir in noodles and feta.
- Spray 10-inch cast iron or ovenproof skillet with cooking spray. Heat over medium heat. Add egg mixture and cook 5 minutes or until nearly cooked through, stirring occasionally.
- Place skillet under broiler 3 to 5 minutes or until just beginning to lightly brown and set. Remove from broiler. Cut into 4 wedges. Top each wedge with diced bell pepper, if desired. Makes 4 servings.
Nutrition per Serving:
(Serving size = 1 frittata wedge (without diced bell pepper))
- Calories = 254
- Total fat = 7 g
- Saturated fat = 5 g
- Cholesterol = 21 mg
- Carbohydrate = 26 g
- Fiber = 4 g
- Protein = 20 g
- Sodium = 762 mg
Dietary Exchanges:
- Starch = 1
- Meat = 2 ½
- Vegetable = 2
Source: www.diabeticcooking.com
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