Broccoli Frittata

Yield: 4 servings

½ cup nonfat cottage cheese
2 cups fat-free egg substitute
1 large onion, diced
1 tsp. olive oil
2 cups frozen chopped broccoli
½ tsp. dried dill
2 tsp. margarine

1. Mix cottage cheese and egg substitute together; set aside.
2. In large, nonstick frying pan over medium heat, sauté onions in oil for 5 minutes, or until soft. Add broccoli and dill; sauté for 5 minutes, or until broccoli mixture softens. Set vegetables aside.
3. Wipe out frying pan. Add 1 teaspoon margarine and swirl the pan to distribute it.
4. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
5. As eggs set around the edges, lift them to allow uncooked portions to flow underneath.
6. Turn heat to low, cover the pan and cook until top is set.
7. Invert onto a serving plate and cut into wedges.
8. Repeat with remaining 1 teaspoon margarine, vegetable mixture and egg mixture.

Each serving provides:
Calories: 150
Total fat: 3 g
Saturated fat: 0 g
Cholesterol: 0 mg
Sodium: 390 mg
Total carbohydrates: 12 g
Sugars: 6 g
Dietary fiber: 3 g
Protein: 19 g

Source: Centers for Disease Control and Prevention

Scallop Kabobs

Yield: 4 servings

These colorful kabobs use scallops, which are naturally low in saturated fat.

3 medium green peppers,
cut into 1½-inch squares
1½ lb. fresh bay scallops
1 pint cherry tomatoes
¼ cup dry white wine
¼ cup vegetable oil
3 Tbsp. lemon juice
dash garlic powder
to taste black pepper
4 skewers

1. Parboil green peppers for 2 minutes.
2. Alternately thread first three ingredients on skewers.
3. Combine next five ingredients.
4. Brush kabobs with wine/oil/lemon mixture, then place on grill (or under broiler).
5. Grill for 15 minutes, turning and basting frequently.

Each serving provides:
Calories: 224
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 355 mg
Carbohydrates: 13 g
Total fiber: 3 g
Protein: 30 g
Potassium: 993 mg

Source: "NHLBI: Keep the Beat Heart Healthy Recipes"

The Valley Health System c/o Valley Hospital Medical Center 620 Shadow Lane Las Vegas, NV 89106