| |
• |
Cooking spray |
| |
• |
1/2 cup halved thin zucchini slices (about 2 oz.) |
| |
• |
1/3 cup chopped green onions with tops |
| |
• |
1/3 cup julienne sweet red pepper |
| |
• |
4 eggs |
| |
• |
1/4 cup skim or low-fat milk |
| |
• |
2 tablespoons grated Parmesan cheese |
| |
• |
1/4 to 1/2 teaspoon garlic powder |
| |
• |
3/4 teaspoon Italian seasoning, crushed |
| |
• |
1/8 teaspoon ground red pepper |
| |
• |
4 ounces fettuccini or linguine, cooked and drained |
| |
• |
4 cherry tomatoes, halved |
Evenly coat 10-inch omelet pan or skillet with spray. Add zucchini, onions and pepper. Cook over medium heat until zucchini is crisp-tender, about 3 minutes.
Meanwhile, in small bowl, beat together eggs, milk, cheese and seasonings. Pour over vegetables in pan. Add fettuccini and tomatoes. As egg mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Serve immediately.
Nutrition Information per serving of 1/4 recipe, using skim milk and 1/4 teaspoon garlic powder: Calories 211, Total Fat 7.3 gm, Cholesterol 242 mg, Sodium 129 mg, Potassium 257 mg, Total Carbohydrate 24 gm, Protein 12 gm, provides 10% or more of RDI for Vitamins A, B12, and C, Thiamin, Riboflavin, Niacin, Iron, Phosphorus |
(Makes 2 to 4 servings)