You Say Tomato, I Say Frittata

Vegetable or fruit?

If you said this vine-grown staple -- one of America's favorites is a veggie, you're wrong. But you're also right. This proud member of the fruit family is prepared and served like a vegetable so often it's considered one in our cuisine.

A diet rich in red tomato-based foods is linked to decreased risk of prostate cancer, other forms of cancer and heart disease. This may be due to lycopene, an antioxidant found in large amounts in tomatoes. Because tomato paste and sauces are more concentrated than fresh tomatoes, they contain a greater amount of lycopene. Number crunchers take note: One serving (a medium tomato) has just 35 calories, 0 g calories from fat, 0 g cholesterol and provides 40% of your daily requirement of vitamin C.

Don't Like Tomatoes

Think pink. Get your lycopene from guavas, watermelon, and pink grapefruit.

Recipe

This is a quick dish you can make for breakfast, brunch, or even a weeknight dinner. Most of us have all the ingredients already in our refrigerator!

Tomato Frittata

Makes 2 servings (or serves 4 as a side dish or appetizer)

1/2 cup finely chopped onion
1/2 cup finely chopped green bell pepper
2 teaspoons olive oil or canola oil
Salt and pepper to taste
2 large eggs
1/2 cup egg substitute
1/2 cup shredded reduced fat Swiss or sharp cheddar
Canola or olive oil cooking spray
1 large vine-ripened tomato, cut in half and then sliced (or 2 medium tomatoes)
1/2 teaspoon Italian seasoning (or any herb blend you like)

1. In a 9-inch non-stick skillet, cook the onion and bell pepper with salt and pepper to taste in 2 teaspoons oil over medium heat, stirring often, until the bell pepper is tender (about 3 minutes).

2. In a mixing bowl, beat or whisk together the eggs, egg substitute, and cheese together. Add the bell pepper mixture and beat or whisk until well combined.

3. Start heating the 9-inch skillet again over medium heat until hot. Coat the pan generously with canola cooking spray and quickly pour in the egg mixture, distributing the bell pepper evenly. While it begins to cook, arrange tomato slices decoratively on top then sprinkle 1/2 teaspoon of Italian seasoning on top. Cover the skillet and cook (without stirring) for about 6 minutes, or until the frittata is set and bottom is nicely brown.

4. If desired, broil the frittata under a preheated broiler, about 4 inches from the heat, for 2 minutes--to lightly brown the top. Let cool in the skillet for 5 minutes. Slide the frittata onto a serving plate, cut into wedges, and serve it warm or at room temperature.

Per serving: 270 calories, 22.5 g protein, 13.5 g carbohydrate, 14 g fat, 5 g saturated fat, 6 g monounsaturated fat, 2.4 g polyunsaturated fat, 228 mg cholesterol, 2.5 g fiber, 325 mg sodium. Calories from fat: 46%.