Roasted Veggie Frittata

Makes: 6 servings

Prep time: 10 minutes

Cook time: 75 minutes

Ingredients:

Nonstick cooking spray

3 medium red bell peppers, seeded and cut into quarters

4 garlic cloves, unpeeled

2 large zucchini, cut into 3 1/2 inch strips

1 medium onion, cut into 1/2 inch slices

1 tablespoon olive oil

1/4 cup fresh parsley, chopped

1 teaspoon salt

4 eggs plus 6 egg whites

1/4 teaspoon cayenne pepper

1/3 cup finely shredded parmesan

Instructions:

1. Preheat oven to 425º. Arrange two oven racks in the lowest and center positions in oven. Line the bottoms of two shallow baking pans with foil. Lightly coat foil with cooking spray.

2. Place bell peppers and garlic in one pan and zucchini and onion in the other. Brush vegetables with oil. Roast zucchini and onion on lower rack and bell peppers and garlic on center rack 15 minutes. Remove zucchini and onion from oven. Move bell peppers and garlic to lower rack; roast about 10 minutes more or until charred. Remove from over and let stand 5 minutes. Remove skin from * peppers and garlic. Coarsely chop vegetables and garlic and place in a large bowl. Stir in parsley and 1/2 teaspoon of salt.

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3. Reduce oven temperature to 350º. Coat a 9-by 1 1/2-inch round cake pan with cooking spray. In a medium bowl, whisk together eggs and egg whites, remaining salt and cayenne pepper. Stir egg mixture into vegetable mixture; stir in Parmesan. Pour mixture into cake pan.

4. Bake, uncovered, in oven 45 to 50 minutes or until center is set. Remove from oven and let stand 5 minutes before serving.

Nutrition facts per serving:

139 calories, 11 g protein, 8 g carbohydrate, 7 g total fat (2 g saturate fat), 2 g fiber

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* Peel Deal:

After you roast the peppers, put them in a brown paper bag for a few minutes. Then the skin will slip right off.

Potent Pair: 

A precent study links a  higher intake of garlic and onions to a lower risk for several cancers.

Fast Food: 

Do steps one and two in advance; refrigerate vegetables overnight. Next a.m; just add egg mixture and bake.

Super Supper:

Server the frittata with roasted red potatoes (toss quartered spuds with olive oil and dried herbs, then roast on a baking sheet at 375º for 20 to 30 minutes) and a salad with oil and vinegar.

By: Fitness Magazine 

 

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