Boobs: Kelly
Food: Bell Pepper Frittata
1/2 cup water
1/3 cup uncooked whole wheat cous cous
1 TBS water
3/4 ts salt
1/4 ts black pepper
(Additional spices if you like, recommend: cumin, chili powder)
4 large egg whites
3 large eggs
Cooking Spray
2 cups bell pepper strips
1 cup thinly vertical sliced onion
2 garlic cloves, minced
1/3 cup (1 1/2 oz) Pepper Jack Cheese or other
Preheat oven to 350 deg.
Bring 1/ 2 cup of water to boil
Add cous cous, stir. Remove from heat; cover and let stand for 5 minutes; fluff with fork
Combine 1 ts water, salt, pepper, egg whites, and eggs in a medium bowl; stir with a whisk
Heat a 10-inch oven proof non-stick skillet over medium high heat; coat with cooking spray.
Add bell pepper, onion, and garlic; saute for 5 minutes. Stir in egg mixture and cous cous and cook over medium heat 5 minutes or until almost set.
Sprinkle with cheese.
Bake at 350 deg. for 10-12 minutes. Let stand 5 minutes before serving.
Yield 4 servings (serving size 1 wedge)
Calories 204; Fat 6.8g, Protein 15g, Carb 20.6g, Fiber 2.9g, Chol 167mg, Iron 1.3mg, Sodium 716mg, Calcium 169mg
