Red Bell Pepper Frittata

Cooked couscous makes this meatless entrée more filling. Substitute 1 cup leftover cooked orzo, spaghetti, or vermicelli, if you prefer.

Yield: 4 servings (serving size: 1 wedge)

Ingredients

• 1/2  cup  water
• 1/3  cup  uncooked couscous
• 1  tablespoon  water
• 3/4  teaspoon  salt
• 1/4  teaspoon  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  (1 1/2 ounces) shredded Manchego or Monterey Jack cheese

Preparation

Preheat oven to 350°.

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.

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

Heat a 10-inch ovenproof nonstick skillet coated with cooking spray over medium-high heat. Add bell pepper, onion, and garlic; sauté 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.

Nutritional Information

Calories:

204 (30% from fat)

Fat:

6.8g (sat 3g,mono 2.3g,poly 0.7g)

Protein:

15g

Carbohydrate:

20.6g

Fiber:

2.9g

Cholesterol:

167mg

Iron:

1.3mg

Sodium:

716mg

Calcium:

169mg