Veggie Microwave Frittata (for two)

You can make this tasty breakfast dish for two in about 10 minutes. If
you like, garnish each serving with fresh chopped tomato or salsa
and/or avocado wedges.

1 1/4 cup shredded frozen hash browns (the type with 0 fat grams per
serving)
2/3 cup shredded or grated carrot
1/4 cup chopped onion
1 tablespoon chopped fresh parsley (or 1 1/2 teaspoons parsley flakes)
2 teaspoons olive oil or canola oil
Pinch of salt and pepper (optional)
2 large eggs (use a higher omega-3 brand if available)
1/2 cups egg substitute
1/4 cup low-fat milk or fat-free half-and-half
1/8 teaspoon dry mustard
Two dashes hot pepper sauce (like Tabasco)
1/2 cup shredded reduced-fat sharp cheddar cheese

In a microwave-safe 1-quart casserole dish, combine potatoes, carrot,
onion, parsley, and oil. Cover and microwave on HIGH for 3 minutes,
stirring after 90 seconds. Add salt and pepper, if desired. In mixing
bowl, combine eggs, egg substitute, milk, mustard, and hot pepper sauce by
beating on medium speed for a minute or two. Pour egg mixture into
casserole dish and stir to combine with potato mixture. Cover dish (waxed
paper will work) and microwave on HIGH for 2 minutes. Draw cooked egg
toward the middle of dish and the liquid egg toward the edges and
microwave on HIGH for 2 minutes more. Sprinkle cheese on top, and
microwave until cheese is melted (about 30 seconds more). Let stand a few
minutes before serving.

Yield: Makes 2 servings

WebMD Weight Loss Clinic members: Journal as 1 egg alone without added
fat + 1 ounce low-fat cheese + 1/2 cup starchy foods with fat OR 1
portion frozen dinner light

Nutrition Information per serving: 280 calories, 20 g protein, 21 g
carbohydrate, 13 g fat, 4.3 g saturated fat, 6.2 g monounsaturated
fat, 1.2 g polyunsaturated fat, 218 mg cholesterol, 2.2 g fiber, 296
mg sodium. Calories from fat: 42%.

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