Quick and Easy: Frittata primavera

Associated Press

The secret of this Italian omelet with vegetables is to cook it slowly for 10 minutes so that it becomes thick, more like a quiche than an omelet.

• 1/2 pound Red Bliss potatoes (11/2 cups cubed)
• 1 tablespoon butter or olive oil
• 1/2 medium onion, sliced (1 cup)
• 2 ounces portobello mushrooms, sliced (1 cup)
• 1/2 medium green bell pepper, sliced (3/4 cup)
• 3 medium garlic cloves, crushed (divide use)
• 1 large whole egg
• 2 large egg whites
• 1/4 cup skim milk
• 1/2 cup fresh basil, torn into small pieces
• 1 ounce grated Parmesan cheese
• Salt and freshly ground black pepper

Preheat broiler. Heat butter or olive oil in a medium-size nonstick skillet. Add potatoes in one layer and saute 5 minutes. Season with salt and pepper. Add onions, mushrooms, green pepper and garlic; saute 5 minutes. Whisk egg, egg whites and skim milk together with basil and a little salt and pepper. Pour into skillet and shake so that egg mixture spreads throughout the pan. Turn heat to low and cook 10 minutes. Top frittata with cheese and place briefly under broiler, until puffy and brown. Cut into portions and serve. Makes 2 servings.

Per serving: 675 calories, 32 grams protein, 97 grams carbohydrate, 19 grams fat, 25 percent of calories as fat, 5.9 grams fiber, 127 milligrams cholesterol, 1032 milligrams sodium.