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Lighten Your Favorite Holiday Appetizers

With 10 tips from our "Recipe Doctor -- and some bonus recipes!

Mini Veggie Frittatas

Journal as: 1 egg + 1 serving vegetables without fat

This is a festive-looking appetizer with the green and red vegetables used. They work well as a finger food too. To double the recipe, just double the ingredients and use two muffin pans (12 cups each).

12 slices zucchini, 1/8-inch thick
1/2 whole red bell pepper (core and seeds removed), finely chopped
1 large green onion (or 2 small) white and part green, finely chopped
2 large eggs
1/2 cup egg substitute
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon oregano leaves
1/2 cup shredded reduced-fat sharp cheddar or Jarlsberg Lite (Gruyere can also be used)
Canola oil cooking spray

  • Spray 12 muffin cups with canola cooking spray (or line with foil cupcake papers). Preheat oven to 400 degrees.
  • Add a zucchini slice to the bottom of each prepared muffin cup. Top zucchini slices with the bell pepper and green onion (distribute evenly between the 12 muffin cups).
  • In mixing bowl, beat eggs, egg substitute, salt, pepper, and oregano on medium-low speed until completely blended (a couple of minutes). Spoon about 1 1/2 tablespoons of the egg mixture into each of the muffin cups. Sprinkle the cheese evenly over the top of the cups.
  • Bake until frittatas are set, about 10-12 minutes. Serve warm and use a small rubber scraper to remove the frittatas from the pan (unless you used foil cupcake liners).

Makes 12 mini frittatas (about 6 appetizer servings).

Per two frittatas: 65 calories, 7 grams protein, 1.8 grams carbohydrate, 3.3 grams fat (1.5 grams saturated fat, 1.1 grams monounsaturated fat, .3 grams polyunsaturated fat), 76 milligrams cholesterol, .4 grams fiber, 190 milligrams sodium. Calories from fat: 45%.

Reviewed on November 18, 2004

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