Red Pepper Frittata

Lately I’ve seen more and more recipes that require oven-proof skillets, and it’s made me so sad to not be able to make them since I don’t have the equipment!  I had gotten a gift card from Williams-Sonoma for Christmas, but haven’t used it yet because I figured whatever I bought, I would still have to supplement with my own money.  But after finding this recipe, I decided to just suck it up, go to Williams-Sonoma, and find an oven-proof skillet.  To my surprise I found a cast iron skillet for only $25!  I inaugurated my new equipment with this Red Bell Pepper Frittata recipe.

2013-04-14_fritatta_03

 

The recipe was just, eh.  Nothing spectacular, but fine for a light, meatless dinner.  But make sure you eat it all at once – leftover eggs aren’t very good.

Ingredients

  • 1/2 cup water
  • 1/3 cup uncooked couscous*
  • 1 T water
  • 3/4 t salt
  • 1/4 t black pepper
  • 4 large egg whites
  • 3 large eggs
  • cooking spray
  • 2 cups red bell pepper strips
  • 1 cup thinly vertically sliced onion
  • 2 garlic cloves, minced
  • 1/3 cup shredded cheddar cheese

Preparation

1. Preheat oven to 350.

2. Bring 1/2 cup water to boil in a small saucepan; gradually stir in couscous.  Remove from heat; cover and let stand 5 minutes.  Fluff with a fork.

3.  Combine 1 T water, salt, black pepper, egg whites, and eggs in a medium bowl, stirring with a whisk.

4.  Heat a 10-inch ovenproof nonstick skillet coated with cooking spray over medium-high heat.  Add bell pepper, onion, and garlic; saute 5 minutes.  Stir in couscous and egg mixture, cook over medium heat 5 minutes or until almost set.  Sprinkle with cheese.  Bake at 350 for 10 minutes or until set.  Let stand 5 minutes before serving.

*Substitute couscous with 1 cup cooked orzo, chopped spaghetti, or vermicelli.

Serving size: 1/4 frittata.  Calories: 204.  Calories from fat: 30%.  Fat: 6.8g.  Saturated fat: 3g.  Monounsaturated fat: 2.3 g.  Polyunsaturated fat: 0.7g.  Protein: 15g.  Carbs: 20.6 g.  Fiber: 2.9g.  Cholesterol: 167mg.  Iron: 1.3 mg.  Sodium: 716mg.  Calcium: 169mg.

Recipe from MyRecipes.com

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