Good Egg, Low Cholesterol in the Light-Style Frittata

You won’t have to worry about the cholesterol-content in the eggs of this frittata appetizer. The basic ingredient is egg white, which contains the valuable protein and minerals of whole eggs but none of the fat and cholesterol. And egg-white calories are rock bottom--only 17 calories per egg white compared to 75 calories for a whole egg. Even with the low-fat feta and cottage cheeses, Romano cheese added for flavor, and six zucchini (or any other quick-cooking vegetable), the recipe remains satisfyingly low in calories and fat.

LIGHT-STYLE FRITTATA

1/4 cup Egg Substitute or 4 egg whites

1 1/2 cups low-fat cottage cheese

1/2 cup feta cheese

3 tablespoons freshly grated Romano cheese, optional

1/8 teaspoon black pepper

6 zucchini (about 1 1/2 pounds), shredded

1 tablespoon oil

Combine Egg Substitute, cottage cheese, feta cheese, Romano cheese and pepper in bowl. Blend well. Stir in zucchini. Spread oil in 12x7-inch or 9-inch-square baking pan. Pour zucchini mixture into baking pan and bake at 350 degrees 45 to 50 minutes or until set. Cut in squares. Makes 16 appetizer servings.

Each serving (Romano cheese included) contains about:

55 calories, 159 mg. sodium, 6 mg. cholesterol, 3 gr. fat, 2 gr. carbohydrates, 6 gr. protein, trace fiber.

Egg Substitute

1/4 cup nonfat milk

1 tablespoon nonfat milk powder

1 teaspoon oil

3 egg whites

Combine milk, nonfat milk powder and oil. Mix well. Beat egg whites lightly with fork. Add milk mixture to egg whites and beat until well blended. Cover and store in refrigerator up to 3 days. Stir well before using. Makes 6 tablespoons (3 ounces).

Note: Dash of egg yolk can be added for yellow color.

Each 3-tablespoon serving contains about: 26 calories, 36 mg. sodium, 2 mg. cholesterol, 1 gr. fat, 1 gr. carbohydrate, 2 gr. protein, 0 fiber.

Excerpted from the newly revised “Light Style: The Low Fat, Low Cholesterol, Low Salt Way to Good Food and Good Health” by Rose Dosti and Deborah Kidushim-Allen, (Harper-Collins: $14.95; paperback, 1991).