My go-to diet--the one that I can stick to and works for me--is the South Beach Diet. Because I love whole grains, lean meats, cheese and fresh fruits and veggies, it fits my taste buds and my lifestyle. There are a few recipes that I love--even when I've completely fallen off the wagon. Today I'm sharing my all-time favorite low-carb breakfast--a cheesy frittata with zucchini, basil, and red peppers. It is soooo good! I'm seriously craving some while I'm typing.
Although this is a Phase I South Beach Diet recipe, I alter it slightly to fit ingredients that I usually have in my cupboard, and because I always add extra veggies! Here's how I like it.
Serves 3 (Or 2--depending on how hungry you are!!!)
- 2 teaspoons butter (or whatever butter substitute you prefer)
- ½ cup onion, sliced
- ½ cup red bell pepper, sliced
- 1 medium zucchini, sliced
- 2 small plum tomatoes, diced
- 1 tablespoon fresh basil, chopped
- 1 pinch fresh ground black pepper
- 4 eggs
- ½ cup 1% fat cottage cheese
- ¼ cup skim milk
- 1 ounce cheddar cheese, shredded
- Melt butter over low heat in an ovenproof 10" skillet.
- Add the onion, bell pepper, and zucchini and saute over medium-low heat until the vegetables are lightly browned and tender, 2-3 minutes. Add the tomatoes, basil and black pepper and stir to combine. Cook until the flavors are blended, 2 - 3 minutes, and remove from heat.
- Preheat the broiler, and combine eggs, cottage cheese and milk in a blender. (I use my Blendtec.) Process until smooth, and pour the egg mixture over the vegetables.
- Cover and cook on medium low heat until the bottom is set and the top is still slightly wet, 2-3 minutes.
- Carefully place the skillet under the broiler and broil until the top is set, 2 - 3 minutes.
- Using an oven mitt, remove skillet from the oven and sprinkle the frittata with the grated cheese. Broil until the cheese melts.
- Remove from oven. *Very important! Leave an oven mitt draped over the handle of the skillet. The odds are that you (or someone else in your family) will forget that the skillet just came from the hot oven and try to grab the pan handle! Trust me. I know this from experience!
- Serve and enjoy!
I absolutely love this dish, and I have been know to eat it for lunch as well. If you are curious, here's what I changed from the original recipe: I used eggs instead of liquid egg substitute (I only use the substitute when I eat eggs every day), skim milk instead of condensed milk, and a whole zucchini instead of just a half a cup. (And if you're wondering . . . this is definitely gluten-free! If you aren't wondering . . . it's still gluten-free! Sorry. Family joke.)
Interested in more low-carb recipes? Try these (images are linked):
Thanks for stopping by! I hope you'll be back soon.