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Baked Apple Frittata

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Per serving: 155 calories (4% calories from fat), 11 g protein, 1 g total fat (0.2 g saturated fat), 27 g carbohydrates, 3 g dietary fiber, 1 mg cholesterol, 199 mg sodium
Diabetic exchanges: 1 very lean protein, 2 carbohydrate (1 bread/starch, 1 fruit)

 

 

 

 

 

(makes 4 servings)

    butter-flavored cooking spray
1 1/2    cups (360 ml) egg substitute
1/3    cup (80 ml) low fat (1%) milk
1/4    cup (35 g) unbleached all-purpose flour
2    large Granny Smith apples, cored, thinly sliced, and sprinkled with fresh lemon juice
1    tablespoon (15 g) packed light brown sugar
1    tablespoon (15 ml) fresh thyme leaves

Preheat oven to 425°F (220°C), Gas Mark 7. Lightly coat a 3-quart ovenproof pan with cooking spray.
In a bowl, whisk together egg substitute, milk, and flour. Pour into prepared pan.
Toss the apple slices with the brown sugar and thyme leaves. Arrange apple slices in the middle of the batter and bake until frittata is puffed, golden brown, and set in center when pan is gently shaken, 8 to 10 minutes. Cut into wedges to serve.