CHEESY FRITTATA - SOUTH BEACH
This recipe is based on the recipe provided in the first South Beach Diet book. I modified it to suit our tastes. It's appropriate for any phase of the diet.
Provided by PanNan
Categories Breakfast
Time 30m
Yield 2 serving(s)
Number Of Ingredients 12
Steps:
- Cook turkey bacon per directions on package until crisp. Set aside. Crumble when cool.
- Coat an ovenproof 10" skillet with cooking spray. Melt the spread in the skillet. Add the onion, bell pepper, and zucchini, and saute over medium-low heat until the vegetables are tender, 2 - 3 minutes.
- Add the tomatoes, basil, and black pepper to the skillet and stir to combine. Cook until the flavors are blended, 2 - 3 minutes, and remove from the heat.
- Preheat the broiler.
- In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth.
- Pour the egg mixture over the vegetables and return to the heat source. Sprinkle the crumbled turkey bacon over the top. Cover and cook on medium-low heat until the bottom is set and the top is still slightly wet.
- Transfer the skillet to the broiler and broil until the top is set - 2-3 minutes.
- Sprinkle with the cheese and broil until the cheese melts.
- Serve while hot.
SMOKED SALMON FRITTATA
I don't eat seafood anymore, but this was one of my favourite breakfast recipes when I did. I adapted this from one of my parents' South Beach Diet books.
Provided by Lumberjackie
Categories Breakfast
Time 20m
Yield 2 serving(s)
Number Of Ingredients 13
Steps:
- Boil 1 inch of water in a large skillet. Add the asparagus and cook, uncovered, until tender-crisp.
- Grease an oven-proof 8-inch skillet and place over medium-low heat until hot. Add the olive oil and saute the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat.
- Preheat the broiler.
- Combine the eggs, water, dry milk, marjoram, and pepper, mixing well with a whisk or fork. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet.
- Place the skillet under the broiler 4-6 inches from the heat source until the top of the frittata is puffed and set, 2-3 minutes. Top with sour cream, salmon roe, marjoram, and chives, if desired.
- Slice into wedges and serve immediately.
Nutrition Facts : Calories 251, Fat 13.4, SaturatedFat 2.9, Cholesterol 220.7, Sodium 510.1, Carbohydrate 15.3, Fiber 2.6, Sugar 11.2, Protein 18.5
OVEN ROASTED VEGETABLES (SOUTH BEACH)
Make and share this Oven Roasted Vegetables (South Beach) recipe from Food.com.
Provided by dojemi
Categories Vegetable
Time 45m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Preheat oven to 450 degrees.
- Cut zucchini, summer squash, red pepper, yellow pepper and asparagus into bite-size pieces.
- Put all vegetables in a large roasting pan, and toss with the oil, salt and black pepper.
- Spread in a single layer.
- Roast for 30 minutes, stirring occasionally, until vegetables are lightly browned and tender.
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