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Western Frittata Recipe
|Onion||1 Small, chopped|
|Olive oil||1⁄4 Teaspoon|
|Potato||1 , diced|
|Diced sweet red peppers||1 Tablespoon|
|Diced green peppers||1 Tablespoon|
|Minced fresh parsley||1 Teaspoon|
|Egg yolks/1/3 cup fat-free egg substitute||3|
|Skim milk||1 Tablespoon|
|Red pepper rings||1⁄4 Cup (4 tbs) (To Garnish)|
|Parsley sprigs||6 (To Garnish)|
Serving size: Complete recipe
Calories 423 Calories from Fat 125
% Daily Value*
Total Fat 14 g21.4%
Saturated Fat 4.6 g23.1%
Trans Fat 0 g
Cholesterol 555.6 mg
Sodium 199.5 mg8.3%
Total Carbohydrates 55 g18.4%
Dietary Fiber 7.9 g31.8%
Sugars 10.5 g
Protein 23 g46.8%
Vitamin A 58.4% Vitamin C 208.9%
Calcium 15.6% Iron 22.7%
*Based on a 2000 Calorie diet
Mix with the oil (if using).
Microwave on high for 1 minute.
Add the potatoes, red peppers, and green peppers.
Microwave on high for 3 minutes.
Stir in the parsley.
In a small bowl, beat the egg whites until stiff.
Fold in the egg yolks and milk.
Add to the vegetables and stir to combine.
Microwave on high for 3 minutes, or until the eggs are cooked through.
Serve garnished with the peppers and parsley.