Corn and Tomato Frittata

Yield: 6 servings

Exchanges per serving:
1 Medium-Fat Meat
2 Vegetable

Per serving:
Calories 130
Carbohydrate 10.4 g
Protein 13.5 g
Fat 4.2g
Cholesterol 12mg
Fiber 1.6g
Sodium 294mg


Vegetable cooking spray
1 ¼ cups fresh corn cut from cob (about 3 ears)
¼ cup chopped green onions
1 ½ cups egg substitute
1/3 cup skim milk
1 ½ teaspoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon pepper
2 small tomatoes, each cut into 6 wedges
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
Fresh basil sprigs (optional)


1. Coat a medium nonstick skillet with vegetable cooking spray, and place over medium-high heat until hot. Add corn and green onions; saute until vegetables are tender.

2. Combine egg substitute and next 4 ingredients in a bowl, and stir well. Pour egg mixture over vegetables in skillet. Cover and cook over medium-low heat 15 minutes or until almost set.

3. Arrange tomato wedges on top of egg mixture, and sprinkle with cheese. Cover and cook 5 additional minutes or until cheese melts. Cut into 6 wedges, and serve immediately. Garnish with basil sprigs, if desired.


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