Today, I made the South Beach Diet Cheesy 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. This dish is full of protein, and also a South Beach Diet Phase 1 recipe.
South Beach Diet Cheesy Frittata in a cast iron skillet.
You need to watch the frittata carefully when it's on the stove because you can easily overcook it. 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.
A frittata is a good breakfast for a Saturday morning. 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 you time in the morning, making it easier to make on a work day.
A frittata is an Italian dish similar to an omelet or crustless quiche which 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," indicating the method of cooking the dish. It is made by mixing beaten eggs with various ingredients such as meat, cheese, vegetables, and herbs, and then cooking them slowly over low heat.
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 Frittata
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.
South Beach Cheesy Frittata. Scrumptious recipe from the South Beach Diet Phase 1 recipes.
Related Recipes
- Tomato Basil Pie
- Asparagus Tomato Frittata
- Spinach Red Pepper Frittata
- Smoked Salmon Frittata
- Mushroom Omelet
Kathy acquired the blog, Recipe Idea Shop in 2024. She was raised on a farm in Arkansas where having a big garden and good food to eat was the norm. She shares recipes for homemade comfort food and new trending dishes.
Kathy began her blogging journey in 2011 when she founded PetticoatJunktion.com, a home décor blog focused on repurposing and upcycling furniture, and thrift store finds.