Last week I made a vegetable frittata that came out perfect. All the vegetables were cooked just right and the eggs for nice and puffy, but not to crispy on top.
1 broccoli crown, cut down into half florets
½ bunch of asparagus, top 2/3 of each stalk cut into 2 pieces
½ large red pepper, sliced thin
½ large red onion, sliced thin
1 cup egg whites/egg substitute from a carton
½ cup shredded low fat cheddar cheese
1 tsp garlic paste
2 tsp olive oil
Salt & pepper to taste
Steam the broccoli and asparagus just until they were fork tender. Heat the oil in a cast iron skillet over medium heat. Set your broiler on high. Sauté the pepper & onion until tender in the hot oil. Add the garlic to an open spot in the center of the pan and quickly mix into the cooking vegetables. Add the asparagus and broccoli. Sprinkle the cheese over the vegetables and toss to mix. Add egg white to cover the vegetables evenly. Add salt & pepper if you like. Allow the eggs to cook just until they begin to bubble and you can see them have set underneath the liquid top layer. Move the pan to the broiler. Watch it carefully under the broiler until the eggs complete cook and puff up. It should be golden brown on top, but not too brown.
Allow it to cool for just a minute, cut and serve. One quarter of the dish clocked in at just about 3 Weight Watcher points for anyone who is considering how the dish fits into an active diet regimen.
And there you have breakfast for dinner!