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Three Pepper Casserole


  • cup diced onions
  • cup EACH, chopped, sweet red bell peppers; green bell peppers and yellow bell peppers.
  • 3 cloves of minced garlic
  • 1/3 cup apple juice (you may also use white wine if you prefer)
  • cup crumbled feta cheese (use crumbled blue cheese as an option)
  • 1 cup reduced-fat ricotta cheese (drained cottage cheese is an option)
  • 1 cup egg substitute (about 3 whole eggs)
  • cup parsley - chopped.
  • tsp. Basil leaves (dried)
  • dash of salt and black pepper


  • Coat frying pan with non-fat cooking spray, such as Pam.
  • Add onions and cook over low heat for 5 minutes, stirring frequently.
  • Add red, green and yellow peppers, garlic, and or apple juice.
  • Raise heat to medium-high.
  • cook, stirring frequently for 5 minutes or until peppers soften.
  • Remove pan from heat.
  • In small bowl combine feta cheese, ricotta, egg, parsley, basil, salt and pepper.
  • Pour over vegetables.
  • Place on aluminum foil and steam 20 minutes or until eggs set and the frittata is puffed and lightly browned.

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