Have a Plant: Fruits & Veggies for Better Health
Preparation Time: 30 minutes
  • 5 small Potatoes, peeled and sliced
  • Vegetable cooking spray
  • ½ medium Onion, minced
  • 1 small Zucchini, sliced
  • 1 ½ cups green/red peppers, sliced thin
  • 5 medium Mushrooms, sliced
  • 3 whole Eggs, beaten
  • 5 Egg whites, beaten
  • Pepper and garlic salt to taste
  • 3 oz Mozzarella cheese, fat free, shredded
  • 1 Tbsp Parmesan cheese
Preheat oven to 375° F. Cook potatoes in boiling water until tender. Spray a large pan with vegetable spray and warm on medium heat. Add the onion and saute until brown. Add vegetables and saute until tender. In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozarella cheese. Stir egg and cheese mixture into the cooked vegetables. Spray a 10-inch pie pan with vegetable spray. Transfer potatoes and egg mixuture into the pan. Sprinkle parmesan cheese on top and bake for 20 minutes or until firm and brown on top.
 
Serves: 5
 
1 Cup of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
[What’s This?]
 
Nutrition Information per Serving:
Calories: 220
Total Fat: 3.5g
Saturated Fat: 1g
% of Calories from Fat: 14%
% Calories from Sat Fat: 4%
Protein: 18g
Carbohydrates: 31g
Cholesterol: 130mg
Dietary Fiber: 3g
Sodium: 260mg
 
Each serving provides: An excellent source of vitamins A, B2, B6, and C, iodine, manganese, potassium, and selenium, and a good source of fiber, vitamins B1 and B3, folate, pantothenic acid, calcium, magnesium and phosphorous.

Recipe courtesy of the National Diabetes Education Program.
See 30 Minutes or Less SEASONAL Recipe Archive
Search ALL Our Recipes

Other Stories