Artichoke & Red Pepper Frittata

Preparation

1. Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium heat. Add bell pepper and cook until tender, about 2 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Transfer to a plate. Wipe out the pan.
2. Whisk eggs in a medium bowl. Stir in artichoke hearts, Parmesan, oregano, salt, pepper and the bell pepper mixture.
3. Set a rack about 4 inches from the heat source; preheat the broiler.
4. Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly.
5. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3-4 minutes.
6. Place the pan under the broiler and cook until the top is set, 1 1/2-2 1/2 minutes. Slide the frittata onto a platter and cut into wedges.

Tips

Equipment: Ovenproof skillet

Per serving: 305 calories; 18 g fat (6 g saturated fat, 8 g mono unsaturated fat); 432 mg cholesterol; 18 g carbohydrates; 21 g protein; 8 g fiber; 734 mg sodium; 639 mg potassium

Nutrition Bonus: 126 mg vitamin C (200% dv), 140 mcg folate (35% dv), 227 mg calcium (23% dv).

Exchanges: 3 vegetable, 2 1/2 lean protein, 2 fat

Contributed by: EatingWell.com

For an impromptu supper, nothing beats a frittata, the Italian version of an omelet. This one relies on the convenience of canned artichokes, a delicious source of fiber.