Non-Stick Cooking Spray Recipe


Preparation Time10 MinCooking Time30 Min
Ready In40 MinDifficulty LevelEasy
Health IndexHealthyServings6
VegetarianMain Ingredient
Interest Group


 Chopped onion1⁄2 Cup (8 tbs)
 Red bell pepper1 Medium, seeded and cut into thin strips
 Broccoli florets1 Cup (16 tbs), blanched and drained
 Red skinned potatoes1 Cup (16 tbs), cooked, quartered, unpeeled
 Egg whites6
 Cholesterol free egg substitute1 Cup (16 tbs)
 Chopped fresh parsley1 Tablespoon
 Salt1⁄2 Teaspoon
 Ground black pepper1⁄4 Teaspoon
 Shredded reduced fat cheddar cheese2 Ounce (1/2 Cup)

Nutrition Facts

Serving size

Calories 154 Calories from Fat 58

% Daily Value*

Total Fat 6 g10%

Saturated Fat 1.9 g9.6%

Trans Fat 0 g

Cholesterol 6.1 mg

Sodium 370.9 mg15.5%

Total Carbohydrates 12 g4.2%

Dietary Fiber 1.5 g5.9%

Sugars 3.4 g

Protein 12 g24.6%

Vitamin A 38% Vitamin C 103.5%

Calcium 14.4% Iron 9.5%

*Based on a 2000 Calorie diet


1. Spray large nonstick ovenproof skillet with cooking spray; heat over medium heat until hot. Add onion and bell pepper; cook and stir 3 minutes or until crisp-tender.
2. Add broccoli and potatoes; cook and stir 1 to 2 minutes or until heated through.
3. Whisk together egg whites, egg substitute, parsley, salt and black pepper in medium bowl.
4. Spread vegetables into even layer in skillet. Pour egg white mixture over vegetables; cover and cook over medium heat 10 to 12 minutes or until egg mixture is set.
5. Meanwhile, preheat broiler. Top frittata with cheese. Broil 4 inches from heat 1 minute or until cheese is bubbly and golden brown. Cut into wedges.