PER SERVING (1/4th of frittata with 1/4 cup sauce): 167 calories, 4g fat, 545mg sodium, 19.5g carbs, 6g fiber, 6g sugars, 15g protein -- PointsPlus® value 4*
The cheesy, sauce-smothered goodness you love about eggplant parm, without all the pesky oil and fat!
1/4 cup Fiber One Original bran cereal (or alternative)
2 tbsp. reduced-fat Parmesan-style grated topping
3/4 tsp. Italian seasoning, divided
1 1/2 cups fat-free liquid egg substitute (like Egg Beaters Original)
1/2 cup shredded part-skim mozzarella cheese
1 medium-small eggplant (about 12 oz.)
1 cup finely chopped onion
2 tsp. chopped garlic
1/8 tsp. salt, or more to taste
1/8 tsp. black pepper, or more to taste
1 cup canned crushed tomatoes
Place cereal in a sealable plastic bag and, removing as much air as possible, seal. Using a meat mallet (or other heavy utensil), carefully crush cereal to a breadcrumb-like consistency through the bag. Add Parm-style topping and 1/2 tsp. Italian seasoning to the bag, seal and shake to mix, and then set aside.
In a medium bowl, combine egg substitute with mozzarella cheese. Set aside. Thinly slice eggplant widthwise. If slices are large, half or quarter them. Set aside.
Bring a large oven-safe skillet sprayed with nonstick spray to medium-high heat on the stove. (If you're not sure if the handle is oven-safe, wrap it in aluminum foil first.)
Add eggplant, onion, and garlic to the skillet and season with salt and pepper. Stirring occasionally, cook until eggplant is soft, about 6 minutes.
Reduce heat to medium. Give egg-cheese mixture a stir and add it to the skillet, tilting skillet back and forth to ensure mixture is evenly distributed. If needed, run a spatula along the sides of the skillet to help the egg to flow underneath the veggies. Without stirring, cook for 3 - 4 minutes, until somewhat firm, and then remove skillet from heat.
Sprinkle seasoned cereal crumbs evenly over the contents of the skillet. Broil for about 5 minutes, until egg has puffed up and is cooked through. Set aside to slightly cool.
To make the sauce, combine crushed tomatoes with remaining 1/4 tsp. Italian seasoning in a microwave-safe bowl. Microwave for 1 minute, or until heated to your preference, and stir.
Cut frittata into quarters, serve with sauce and, if you like, season to taste with additional salt and pepper. Yum!
MAKES 4 SERVINGS
HG Alternative! If you prefer to use breadcrumbs in place of crushed high-fiber cereal, go for it. Use 2 tbsp. crumbs total, and each serving of the frittata will have about 174 calories and a PointsPlus® value of 4*.