Cheesy Tomato and Basil Frittata
Tomato and Basil Frittata
long does it take?
tomato, sliced thin
cup low-fat cottage cheese
basil leaves, chopped
teaspoon olive oil
slice whole-wheat toast
to make it:
the olive oil into a nonstick skillet over medium heat. Scramble the egg in
a bowl, and pour it into the skillet. Mix basil into the cottage cheese. Dollop
spoonfuls of this mixture over the egg. Place the tomato slices over the egg.
Cover the skillet with a lid for about three minutes, or until the egg is set
and the cheese is slightly melted. Carefully turn the frittata out of the skillet
and onto a plate. Eat warm with toast.
174 (36% from fat), Fat: 7 g, Saturated fat: 2 g, Carbohydrate: 16 g, Protein:
13 g, Vitamin A: 808 IU (101% of the RDA), Vitamin B12: 1 mg (35% of the RDA),
Vitamin C: 17 mg (28% of the RDA)
in it for you?
are a great source of protein, which is part of every cell in your body. Your
food supplies the protein that fixes body cells that wear out and builds new
cells when you grow.
you heard that not all fats are the same? Olive oil contains monounsaturated
fat. Monounsaturated fat is better for your heart than saturated fat, which
is found primarily in animal products. And eggs contain lecithin, a healthy
oil. The benefits you gain from lecithin make eggs a healthy food choice, even
though they do contain cholesterol.
is a sugar found in many dairy products like cottage cheese. Some people have
a hard time digesting lactose. The good news is that you can now find lactose-free
dairy products, like lactose-free cottage cheese, in supermarkets everywhere.