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Italian Frittata with Vinaigrette Tomatoes

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

  • 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.

Nutrition Info

The Quick Take:

  • Calories 180
  • Fat 4g
  • Saturated Fat 1 1/2g
  • Sodium 620mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
180
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
5mg
5%;
Sodium
620mg
620%;
Total Carbohydrate
21g
21%
(Dietary Fiber
5g
5%
  Sugars
5g
5%
),
Protein
15g
15%
;
% Daily Value*:
Vitamin A
35%;
Vitamin C
25%;
Calcium
15%;
Iron
15%;
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1 Very Lean Meat; 1/2 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.

Did You Know?

Expert Tips

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

Ratings & Reviews

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. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
180
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
5mg
5%;
Sodium
620mg
620%;
Total Carbohydrate
21g
21%
(Dietary Fiber
5g
5%
  Sugars
5g
5%
),
Protein
15g
15%
;
% Daily Value*:
Vitamin A
35%;
Vitamin C
25%;
Calcium
15%;
Iron
15%;
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1 Very Lean Meat; 1/2 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.

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