Skinny Chicken and Vegetable Frittata

Ingredients

• Shallots

  Raw

  3 tbsp chopped or 30g

• Garlic

  Raw

  1 tbsp or 9g

• Chicken breast

  Broilers or fryers, meat only, raw

  2 breast fillet or 236g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Pam cooking spray

  Oil, original

  1 spray , about 1/3 second or 0.3g

• Broccoli

  Raw

  1 cup chopped or 91g

• Squash

  Summer, all varieties, raw

  1 cup, sliced or 113g

• Red bell pepper

  Sweet, raw

  1 small or 74g

• Asparagus

  Raw

  12 spear, medium or 192g

• Reduced fat milk

  Fluid, 2% milkfat, with added vitamin a and vitamin d

  1 cup or 244g

• Egg

  Whole, fresh eggs

  5 extra large or 280g

• Egg white

  Raw, fresh eggs

  1 egg white (separated from yolk) or 40g

• Parmesan cheese

  Shredded

  1 cup or 80g

• Zucchini

  Summer squash, includes skin, raw

  1 ⅓ cup, sliced or 151g

• Butter

  Unsalted

  2 tsp or 9g

Directions

1. Preheat the oven to 350°F. Chop the vegetables and chicken, then set aside.
2. In a small pan over medium-low heat, sauté the shallots, garlic, and butter until soft, about 3 minutes.
3. Season the chopped chicken with salt and pepper. Add the chicken to the pan with shallots and garlic, cooking for an additional 8-10 minutes until the chicken is done and slightly browned.
4. Spray a 9” round deep casserole dish with cooking spray. Place all vegetables and the chicken mixture into the prepared dish.
5. Whisk together the milk, eggs, and Parmesan cheese, then pour over the contents in the dish.
6. Bake for 20-30 minutes, or until the eggs are set in the center but not browned. Enjoy!