ADVANCE PREP: Separate 20 eggs, discarding yolks and placing whites in an airtight plastic container. In a steam basket set in a small saucepan, steam broccoli and bell peppers until just tender, about 6 minutes. Plunge into ice water, drain and cool completely. Place in a resealable plastic bag. MUSHROOM: In small skillet, saute? mushroom. Cool and transfer to small airtight container. Refrigerate everything until needed. PREP: Spray an omelet pan or skillet with nonstick cooking spray and place over low heat. Lightly beat egg whites and add them to the pan with sauteed vegetables and seasonings. Continue cooking until eggs are set. Options: Brown the top under a broiler. Thinly slice onion and saute in another pan coated with nonstick cooking spray until onion begins to caramelize. SERVE: cover a large plate with salsa, place frittata on top, and garnish with onion. Per serving: 113 calories, 1 percent fat (.14 grams), 32 percent carbohydrate, 67 percent See: http://www.fitnessonline.com/shapecooks/ Consultant: Susan M. Kleiner, Ph.D., R.D., a high-performance nutritionist and author of The Be Healthier, Feel Stronger Vegetarian Cookbook (Macmillan, 1997). >edited for eat-lf cookbooks by kitpath 98Feb Notes: See also MENU Hi-Carb: Overnight in the Mountains. Includes Make-ahead instructions. Dished up in pancake form, this is a refreshing alternative to the everyday omelet. Serves 4 Recipe by: SHAPE Cooks 1998 Posted to EAT-LF Digest by KitPATh
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|Serving Size: 1 Serving (990g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 17 (4%)|
|Amt Per Serving||% DV|
|Total Fat 1.9g||2 %|
|Saturated Fat 0g||0 %|
|Monounsaturated Fat 0.1g|
|Polyunsanturated Fat 0g|
|Cholesterol 0mg||0 %|
|Sodium 1682.3mg||58 %|
|Potassium 1613.7mg||42 %|
|Total Carbohydrate 7.3g||2 %|
|Dietary Fiber 0g||0 %|
|Sugars, other 7.3g|
|Protein 107.9g||154 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 477
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