Vegetable cooking spray
1 medium poblano chili, sliced
1 medium onion, sliced
2 cups sliced mushrooms
2 cloves garlic, minced
2 tbsp finely chopped parsley
1/4 cup low sodium vegetable broth
1 1/2 cups no-cholesterol real egg product or 10 egg whites
1/4 cup skim milk
1/2 cup cooked brown rice
1/2 cup shredded fat free Cheddar cheese
1/8 tsp pepper
1. Spray medium ovenproof skillet with cooking spray; heat over medium heat until hot. Sauté vegetables 5 minutes; add parsley and broth. Cook, covered, over medium heat until vegetables are tender and liquid is absorbed, about 5 minutes.
2. Beat together egg product and milk; mix in cooked rice, Cheddar cheese, and pepper. Pour mixture over vegetables in skillet. Cook without stirring, uncovered, over medium-low heat until egg is set and lightly browned on bottom, about 10 minutes.
3. Broil frittata 6 inches from heat source until frittata is cooked on top, 3 to 4 minutes; invert frittata onto plate, slide back into skillet, and cook until browned, 3 to 5 minutes.
Makes 4 servings
(236g) 126 calories, 1.6g fat, 0.7g sat fat, 12.5g carbohydrate, 16g protein, 1.8g fiber, 143mg calcium, 0.7mg iron, 10.7mg vitamin C, 306mg sodium