Today, I made the South Beach diet cheesy egg frittata. It takes some time, but it is really good and worth the effort! Frittatas are versatile and make for a great breakfast, brunch, or light dinner.
It is an Italian dish similar to an omelet or crustless quiche, made by mixing beaten eggs with various ingredients such as meat, cheese, vegetables, and herbs, and then cooking them slowly over low heat.
It is believed to have originated as a peasant dish in the rural areas of Italy. The word "frittata" comes from the Italian verb "friggere," which means "to fry."
I cook my frittata in a cast iron skillet. I have had this skillet forever and it is seasoned to perfection.
Saturday morning is the perfect time for a frittata. I always take a little more time with breakfast when I don't have to rush off somewhere. Cutting up the vegetables the night before can save time in the morning, making it easier to cook for breakfast on a work day.
You need to watch the frittata carefully when it's on the stove because you can easily overcook it. There is nothing worse than rubbery overdone eggs!
Serve the cheesy frittata with a little fruit and a piece or two of wheat toast (unless you are actually on the diet because you can't have those in the first two weeks) or a side of sliced tomatoes.
What You Need
For this recipe, you need a good cast iron skillet or a baking dish that heats evenly, a knife, a cutting board, measuring cups and spoons, and a cheese grater. But you also want a good cup of coffee, right?
South Beach Diet Cheesy Egg Frittata Recipe
Ingredients
- 2 teaspoons olive oil
- ½ cup sliced onion
- ½ red bell pepper (diced)
- ½ cup zucchini (diced)
- 2 small plum tomatoes (diced)
- 1 Tablespoon fresh basil (chopped)
- ⅛ teaspoon black pepper
- ½ cup Egg Beaters
- ½ cup 1% cottage cheese
- ¼ cup milk
- ¾ ounces shredded cheddar cheese
Instructions
-
Coat a cast iron 10" skillet (or another oven-proof skillet) with olive oil and heat over medium-low heat until hot.
-
Sauté the onion, red pepper and zucchini until the vegetables are lightly browned (2-3 minutes).
-
Add the tomatoes, basil and pepper and stir to combine.
-
Cook for 2-3 minutes and remove from the heat.
-
Preheat the broiler.
-
Combine Egg Beaters, cottage cheese and milk in a blender; blend until smooth.
-
Pour the egg mixture over the vegetables.
-
Cover and cook on medium-low heat until the bottom is set and the top is slightly wet.
-
Put the skillet under the broiler and broil until the top is set (2-3 minutes).
-
Sprinkle with cheese and broil until the cheese melts.
- Versatile Cooking...
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South Beach Diet Cheesy Egg Frittata Recipe
Author: Recipe Idea Shop
Ingredients
- 2 teaspoons olive oil
- ½ cup sliced onion
- ½ red bell pepper (diced)
- ½ cup zucchini (diced)
- 2 small plum tomatoes (diced)
- 1 Tablespoon fresh basil (chopped)
- ⅛ teaspoon black pepper
- ½ cup Egg Beaters
- ½ cup 1% cottage cheese
- ¼ cup milk
- ¾ ounces shredded cheddar cheese
Instructions
- Coat a cast iron 10" skillet (or another oven-proof skillet) with olive oil and heat over medium-low heat until hot.
- Sauté the onion, red pepper and zucchini until the vegetables are lightly browned (2-3 minutes).
- Add the tomatoes, basil and pepper and stir to combine.
- Cook for 2-3 minutes and remove from the heat.
- Preheat the broiler.
- Combine Egg Beaters, cottage cheese and milk in a blender; blend until smooth.
- Pour the egg mixture over the vegetables.
- Cover and cook on medium-low heat until the bottom is set and the top is slightly wet.
- Put the skillet under the broiler and broil until the top is set (2-3 minutes).
- Sprinkle with cheese and broil until the cheese melts.
Nutrition (may vary depending on ingredients and amounts used)
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