Estimated Nutrition (whole recipe, rough)
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Butter | 1 tbsp (14g) | 102 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg Substitute | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Plum | 1 medium (66g) | 30 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Basil | 5 leaves fresh (2.5g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 tsp. low-fat margarine
- 1/2 cup diced onion
- 1/2 cup diced red bell pepper
- 1/2 cup diced zucchini
- 2 small plum tomatoes, diced
- 1 Tbs. chopped fresh basil
- Pinch freshly ground black pepper
- 1/2 cup liquid egg substitute
- 1/2 cup 1-percent cottage cheese
- 1/4 cup fat-free evaporated milk
- 3/4 oz. shredded low-fat Monterey Jack cheese
- =
Directions
1. Preheat broiler.
2. Spray 10-inch skillet with nonstick cooking spray. Heat skillet over medium-low heat until hot. Melt margarine in skillet. Add onion, bell pepper and zucchini, and cook until vegetables are lightly browned, for 5 to 7 minutes. Stir in tomatoes, basil and black pepper. Increase heat to medium, and cook until flavors blend, for 3 minutes more, and remove from heat.
3. Combine egg substitute, cottage cheese and milk in blender, and process until smooth. Pour egg mixture over vegetables. Cover, and cook over medium-low heat until bottom is set but top is still slightly runny, about 5 minutes.
4. Place skillet under broiler, and cook
until top is set, for 2 to 3 minutes. Sprinkle with cheese, and cook until cheese melts, for 2 to 3 minutes more. Remove from oven, and serve