Pasta Frittata

Name: Pasta Frittata
Ingredients: Cooking spray; 8 ounces presliced fresh button mushrooms; 1 medium zucchini, thinly sliced (about 1 cup); 1 cup chopped onion (yellow preferred); 1 cup egg substitute; 1/4 cup fat-free milk; 2 tablespoons finely snipped fresh parsley; 1 1/2 teaspoons dried oregano, crumbled; 1/4 teaspoon salt; 2 cups cooked whole-grain spaghetti or no-yolk noodles (4 ounces dried); 3/4 cup shredded low-fat mozzarella cheese (about 3 ounces); 2 tablespoons shredded or grated Parmesan cheese

12 ingredients

47 steps

Ingredients

Cooking spray
8 ounces presliced fresh button mushrooms
1 medium zucchini, thinly sliced (about 1 cup)
1 cup chopped onion (yellow preferred)
1 cup egg substitute
1/4 cup fat-free milk
2 tablespoons finely snipped fresh parsley
1 1/2 teaspoons dried oregano, crumbled
1/4 teaspoon salt
2 cups cooked whole-grain spaghetti or no-yolk noodles (4 ounces dried)
3/4 cup shredded low-fat mozzarella cheese (about 3 ounces)
2 tablespoons shredded or grated Parmesan cheese

Directions

1

Lightly spray a large skillet with cooking spray.
2

Cook the mushrooms, zucchini, and onion over medium-high heat for 8 minutes, or until the zucchini is tender, stirring frequently.
3

Meanwhile, in a medium bowl, whisk together the egg substitute, milk, parsley, oregano, and salt.
4

Stir the pasta into the mushroom mixture.
5

Pour the egg substitute mixture over all.
6

Reduce the heat to medium low and cook, covered, for 8 minutes.
7

Sprinkle with the mozzarella.
8

Remove from the heat.
9

Let stand, covered, for 5 minutes to continue cooking and melt the mozzarella.
10

Serve sprinkled with the Parmesan.
11

Substitute chopped green or red bell pepper for the zucchini, salt-free Cajun seasoning for the salt, and 3 ounces shredded low-fat sharp Cheddar cheese for the mozzarella and Parmesan.
12

If you dont have any leftover pasta, cook 4 ounces of dried angel hair (without salt or oil) to use instead of the spaghetti or noodles.
13

The angel hair will cook in about the same amount of time it takes you to cook the mushrooms, zucchini, and onion.
14

Dont use fresh or refrigerated pasta in this recipe.
15

It will break down and become a solid mass.
16

(Per Serving)
17

Calories: 140
18

Total Fat: 2.5g
19

Saturated: 1.0g
20

Trans: 0.0g
21

Polyunsaturated: 0.5g
22

Monounsaturated: 0.5g
23

Cholesterol: 6mg
24

Sodium: 330mg
25

Carbohydrates: 18g
26

Fiber: 3g
27

Sugars: 4g
28

Protein: 13g
29

Dietary Exchanges
30

1 Starch
31

1 Lean Meat
32

(Per Serving)
33

Calories: 131
34

Total Fat: 1.5g
35

Saturated: 0.5g
36

Trans: 0.0g
37

Polyunsaturated: 0.5g
38

Monounsaturated: 0.5g
39

Cholesterol: 3mg
40

Sodium: 190mg
41

Carbohydrates: 18g
42

Fiber: 3g
43

Sugars: 3g
44

Protein: 12g
45

Dietary Exchanges
46

1 Starch
47

1 Very Lean Meat