Low Cal Zucchini And Mushroom Frittata Recipes

MUSHROOM ZUCCHINI FRITATTA

Mushroom Zucchini Fritatta image

Surprisingly hearty, with a fresh veggie flavor as big as its serving size, this cheesy frittata qualifies for a nice lunch option or late-night supper, too. -Michelle Sandoval, Escalon, California

Provided by Taste of Home

Categories Breakfast Brunch

Time 40m

Yield 4 servings.

Number Of Ingredients 12

Ingredients

1 large onion, chopped
2 medium zucchini, halved and thinly sliced
1 cup thinly sliced fresh mushrooms
4-1/2 teaspoons butter
3 large eggs
1/3 cup fat-free milk
1 teaspoon Dijon mustard
1/2 teaspoon ground mustard
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup shredded reduced-fat Swiss cheese
2 tablespoons dry bread crumbs

Steps:

In a large skillet, saute the onion, zucchini and mushrooms in butter until tender; drain. Transfer to an 8-in. square baking dish coated with cooking spray., In a large bowl, whisk the eggs, milk, mustards, salt and pepper; pour over vegetable mixture. Sprinkle with cheese and bread crumbs., Bake, uncovered, at 375° for 18-22 minutes or until set. Let stand for 5 minutes.

Nutrition Facts : Calories 209 calories, Fat 10g fat (5g saturated fat), Cholesterol 182mg cholesterol, Sodium 391mg sodium, Carbohydrate 13g carbohydrate (5g sugars, Fiber 2g fiber), Protein 17g protein. Diabetic Exchanges

LOW-CAL ZUCCHINI AND MUSHROOM FRITTATA

Low-Cal Zucchini and Mushroom Frittata image

This recipe is low-cal, low-fat but still tastes great. You get all the great flavor without the fat!

Provided by Lizziea23 Almeida

Categories Breakfast

Time 40m

Yield 2 serving(s)

Number Of Ingredients 10

Ingredients

2 large zucchini, cut into 1/2 inch chunks
5 ounces white mushrooms, sliced
4 garlic cloves, chopped
1/2 cup onions or 4 scallions, chopped
6 egg whites
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon chili powder
1/2 teaspoon cayenne pepper
1/2 teaspoon garlic powder

Steps:

Spray a non-stick skillet with fat-free, calorie free non-stick cooking spray.
Sauté onion and garlic for 3 minutes. Add zucchini and sauté for 3 minutes. Add mushrooms and continue to sauté all of the veggies until soft.
In a large bowl, whisk eggs, salt, pepper, chili powder, cayenne pepper, and garlic powder until the eggs become slightly puffy.
Drain vegetables and add to egg mixture.
Fold veggies into egg whites and pour back into the skillet. Cook on medium for 8 minutes.
Place a plate on top of the skillet and flip the frittata. Slide uncooked side down back onto skillet and cook for another 8 minutes.
If you like the top to be crunchy, place the frittata under the broiler for an additional 10 minutes.

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