Italian Frittata with Vinaigrette Tomatoes

Bulgur wheat adds an extra chewiness and heartiness to this fantastic frittata that the whole family will love!

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 180
Fat 3 1/2g
Saturated Fat 1 1/2g
Sodium 650mg

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 180
Calories from Fat: 35),

% Daily Value

Total Fat: 3 1/2g; 3 1/2%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 5mg; 5%;
Sodium: 650mg; 650%;
Total Carbohydrate: 21g; 21%
(Dietary Fiber 5g 5% Sugars 4g 4% ),
Protein: 15g; 15%

% Daily Value*:

Vitamin A: 25%;
Vitamin C: 20%;
Calcium: 25%;
Iron: 10%;

Exchanges:

1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

1 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 10 min
Total Time 30 min
Servings 6

Ingredients

1: can (14 oz) chicken broth

3/4: cup uncooked bulgur wheat

1: medium zucchini, sliced, slices cut in half crosswise (1 1/2 cups)

1: cup sliced fresh mushrooms (3 oz)

1: small red bell pepper, chopped (1/2 cup)

1: small onion, chopped (1/4 cup)

1/2: teaspoon dried oregano leaves

1/2: teaspoon dried basil leaves

2: cups fat-free cholesterol-free egg product or 6 eggs

1/3: cup fat-free (skim) milk

1/4: teaspoon salt

1/4: teaspoon pepper

1/2: cup shredded mozzarella cheese (2 oz)

3: medium plum (Roma) tomatoes, chopped, drained (1 cup)

2: tablespoons balsamic vinaigrette dressing

Directions

1 Heat oven to 350°F. In 12-inch ovenproof nonstick skillet, heat broth to boiling over high heat. Stir in bulgur; reduce heat to low. Top bulgur evenly with zucchini, mushrooms, bell pepper and onion. Sprinkle with oregano and basil. Cover; cook 12 minutes. Fluff bulgur with spatula, mixing with vegetables.
2 Meanwhile, in medium bowl, beat eggs, milk, salt and pepper with wire whisk until well blended.
3 Pour egg mixture evenly over bulgur mixture. Increase heat to medium-low. Cover; cook 5 minutes. Remove cover; sprinkle with cheese. Bake uncovered 5 to 7 minutes or until sharp knife inserted in center of egg mixture comes out clean.
4 Meanwhile, in medium microwavable bowl, mix tomatoes and dressing. Microwave uncovered on High 30 seconds to blend flavors.
5 Cut frittata into wedges (bulgur will form a "crust" on the bottom; use spatula to lift wedge out of skillet). Top with tomato mixture.

Did You Know?

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Expert Tips

One teaspoon Italian seasoning is an easy substitute for the oregano and basil.

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We calculated the nutrition of this recipe at the time it was created on 05/04/2011. NOTE: We do not include optional ingredients in our calculations.