Serve with 6 ounces tomato juice for a complete breakfast.
2 teaspoons trans fat free margarine spread (I prefer olive oil.)
1/2 cup sliced onion
1/2 cup sliced red bell pepper
1/2 cup sliced zucchini
2 small plum tomatoes, diced
1 tablespoon chopped fresh basil (I substituted 1 tsp. dried.)
Pinch freshly ground black pepper
1/2 cup liquid egg substitute
1/2 cup 1% cottage cheese
1/4 cup fat-free evaporated milk (I have used both evaporated and regular milk with no problems.)
3/4 ounce shredded reduced-fat Monterey Jack cheese (I usually use mozzarella as that's what I keep in the fridge.)
Coat an ovenproof 10" skillet with cooking spray and place over medium-low heat until hot. Melt the spread in the skillet. Add the onion, bell pepper,
and zucchini and sauté over medium-low heat until the vegetables are lightly browned, 2–3 minutes. Add the tomatoes, basil, and black pepper to the
skillet and stir to combine. Cook until the flavors are blended, 2–3 minutes, and remove from the heat.
Preheat the broiler. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth. 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. Transfer the skillet to the broiler and
broil until the top is set, 2–3 minutes. Sprinkle with the cheese and broil until the cheese melts.
13 total fat (3 g sat, 10 g mono)
15 mg cholesterol
16 g carbohydrate
21 g protein
2 g fiber
480 mg sodium