Skinny Chicken and Vegetable Frittata

Ingredients

• Shallots

  Raw

  3 tbsp chopped or 30g

• Garlic

  Raw

  1 tbsp or 9g

• Smart balance light buttery spread

  Margarine-like spread

  2 tsp or 9g

• Chicken breast

  Broilers or fryers, meat and skin, raw

  1 full breast (both fillets) or 290g

• 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

  Flower clusters, raw

  1 cup flowerets or 71g

• Zucchini

  Summer squash, includes skin, cooked, boiled, drained, without salt

  1 ⅓ cup, sliced or 240g

• 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

• Nonfat milk

  Fluid, with added vitamin a and vitamin d (fat free or skim)

  1 cup or 245g

• Egg

  Whole, fresh eggs

  5 extra large or 280g

• Egg white

  Raw, fresh eggs

  1 egg white (separated from yolk) or 40g

• Parmesan cheese

  Grated

  1 cup or 100g

Directions

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