Name: Vegetable Frittata Casserole
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 serving garlic salt; 1 serving season salt; 1/2 cup crumbled feta cheese; 1 oz grated parmesan cheese; 3 cups spinach; 100 g Artichoke Hearts in Oil; 7 large egg whites; 3 large egg yolks; 1/4 cup nonfat milk; 1 tsp pepper; 1 ear, medium Yellow Sweet Corn; 1/4 cup chopped onion; 1 cup chopped zucchini; 1/4 cup chopped red pepper; 5 strips yellow pepper

Ingredients

1/4 tsp garlic salt

1/4 tsp season salt

1/2 cup crumbled feta cheese

1 oz grated parmesan cheese

3 cups spinach

3 1/2 oz artichoke hearts in oil

1 ear, medium yellow sweet corn

1/4 cup chopped onion

1 cup chopped zucchini

1/4 cup chopped red pepper

5 strips yellow pepper

Directions

1.	Wisk eggs together with milk and pepper.
2.	Steam ear of corn in microwave by soaking a paper towel with water and wrapping it around the ear of corn. Place in microwave for 3 minutes. Cut corn off ear.
3.	Spray large skillet with no calorie non-stick cooking spray and sauté vegetables for 5 minutes.
4.	Add small amount of marinade from artichoke jar to coat vegetables. Sprinkle with garlic salt.
5.	Spray 9’’ round glass baking dish. Add vegetables. Add egg mixture and stir around until eggs are evenly distributed.
6.	Bake at 350 °F (175 °C). for 10 minutes. Broil for 5 minutes until eggs are set.
7.	Add parmesan cheese and broil 1 minute.
8.	Remove from oven and sprinkle with season salt. Cut into 4 wedges. Enjoy!

Nutrition summary

There are 225 calories in 1 serving of Vegetable Frittata Casserole.

Calorie split: 47% fat, 24% carbs, 29% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

225

% Daily Values*

Total Fat

12.1g

16%

Saturated Fat

5.64g

28%

Trans Fat

0g

Polyunsaturated Fat

1.177g

Monounsaturated Fat

4.564g

Cholesterol

180mg

60%

Sodium

629mg

27%

Total Carbohydrate

13.7g

5%

Dietary Fiber

3.2g

12%

Sugars

4.5g

Protein

17.08g

Vitamin D

0mcg

1%

Calcium

254mg

20%

Iron

1.97mg

11%

Potassium

350mg

7%

Vitamin A

209mcg

23%

Vitamin C

46mg

51%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.