Thursday, August 9, 2012

Crustless Summer Veggie Frittata

Recently, I mentioned that I was expecting an abundance of zucchini, but alas, I believe I have gotten to the end of my harvest.  I don’t know about anyone else’s gardens, but this year my squash and now my zucchini have been overrun by squash bugs.  Bad little buggies.  So this is probably the last recipe I’ll have for this delicious summer veggie.  There’s always next year, right?  

Since I am limited, I thought that I better try to get creative and I wanted to try different recipes this year than I have in the past.  One interesting trial was this great recipe for a crustless frittata.  The first bite screams summer and it’s extremely low in calories, so enjoy it without the guilt!

Ingredients:
2 – 2 ½ cups of shredded squash and zucchini, squeezed and drained (see prep below)
½ cup of yellow, orange or red pepper, diced
¼ cup shallots, chopped
½ cup broccoli, chopped
2 cloves garlic, chopped
½ cup shredded mozzarella
½ cup feta cheese
¼ cup lowfat milk
½ cup egg substitute
½ cup whole wheat flour
1 tsp baking soda
2 tsp dried thyme
1 tsp dried mustard
1 tsp salt
Fresh ground pepper
1 cup cherry tomatoes, sliced in half
¼ cup parmesan cheese


Preparation:
Spray a pie plate/pan with nonstick spray.

Preheat oven to 400 degrees.

Shred the squash and zucchini into a large strainer.  You can add a little bit of salt to each layer to assist in drawing out the water.  Let sit for about 30 minutes and then squeeze the veggies, and attempt to extract as much of the water as you can.  This may take a few good squeezes as those little babies have a lot of water in them!


In a small bowl, mix the whole wheat flour, baking soda, thyme, dried mustard, salt and pepper.  Set aside.

In a large bowl, once the squash and zucchini are drained, mix in the peppers, broccoli, shallots, garlic, mozzarella and feta cheese. 


Once mixed together, add the flour mixture and stir.

In a small bowl, mix the milk and egg substitute together, then add to the veggies and mix. 

Pour mixture into the pie plate.


 


On top, place the tomato slices and then sprinkle with parmesan cheese.




Bake uncovered for about 45 minutes or until a knife inserted comes out clean.

Let cool for about 15 minutes before serving; this will help it to set a bit, too.

This freezes really well, too!

Nutrition:
Serves 6
Calories 163 / Carbs 15g / Fat 6g / Protein 11g / Fiber 3g / Sodium 840mg

Let me know what you think!

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