From T-Nation.com...
Ingredients:
4 omega-3 enriched whole eggs or 8 egg whites (3/4 cup of whites)
1 small yellow squash, sliced
1 small zucchini, sliced
1 tomato, sliced
4 ounces (1 cup) shredded fat-free mozzarella cheese
1/4 cup low-fat Feta cheese, crumbled
1 cup skim milk or Calorie Countdown milk
Reduced-fat Parmesan cheese
1 Tablespoon basil
1 garlic clove (minced) or dash of garlic powder
1/2 teaspoon salt
1/4 teaspoon pepper
Pam cooking spray
Instructions:
1. Find your oven. It's probably near the microwave. Preheat that sucker to 375 degrees.
2. Toss your sliced squash and zucchini into the microwave for 6 or 7 minutes until tender. Spray a 9-inch pie plate or baking dish with Pam and line it with the nuked veggies.
3. On top of the veggies, toss in the mozzarella, tomato, and feta.
4. In a bowl, whisk together the eggs, milk, garlic, basil, salt, and pepper. Pour this into your pie pan over the cheese and tomato layer. Sprinkle the top with Parmesan.
5. Bake for 45 to 50 minutes uncovered. Let cool for at least 10 minutes before wolfing down.
Options:
Lots. This works great with whole eggs or egg whites. And pretty much any vegetable goes. I've used mushrooms, peppers of every kind, avocado, eggplant, spinach, and sun dried tomato to name a few. Basically, just toss whatever veggies you have in the fridge.
You can also make it with lean turkey sausage for a true "breakfast pie" experience. Just brown the sausage a little in a pan first and toss it on top of your veggie layer.
Get creative with this one!
Full Frontal Frittata
