Elegant Egg Roll-Up

6 eggs, separated
1/4 teaspoon pepper
1/4 teaspoon salt
3 tablespoons flour
Non-stick cooking spray
1 1/2 cups sliced zucchini
1 1/2 cups sliced mushrooms
1/2 cup diced red peppers
1/4 cup chopped onions
Salt to taste
Pepper to taste
1 1/4 cups skim milk
1/2 cup grated low-fat cheddar cheese
Chopped parsley

In mixing bowl, combine yolks, pepper and salt; beat well. Beat in flour until smooth. In separate bowl, beat egg whites until stiff; fold into egg yolk mixture. With a non-stick cooking spray, grease bottom of 15 by 10 by 1-inch jelly-roll pan, line with wax parchment paper, grease again. Pour egg mixture into pan and spread to 1/2 inch thickness to edges. Bake in preheated 350-degree oven for 8 minutes.

Immediately invert onto clean sheet of wax paper. Remove pan; peel off paper.Spray skillet with cooking spray. Add vegetables; cook until crisp-tender. Season with salt and pepper. Gently heat milk and spoon 3/4 cup over egg layer. Sprinkle 1/4 cup cheese and vegetables over the milk. Starting with long side, roll jelly-roll style, keeping filling inside. Place roll in a shallow baking pan with seam down. Drizzle remaining milk over and around vegetable roll. Sprinkle remaining cheese over roll and bake in preheated 375-degree oven for 10 to 12 minutes. Garnish with chopped parsley and serve.For a spicier dish, top the roll with salsa.

Serves 6

Nutrient Composition

per serving (1/6 recipe)Calories (152), protein (12g.), fat (7g.), carbohydrates (9g.), calcium (180mg.), phosphorous (177mg.), iron (1mg.), sodium (248mg.), potassium (326mg.), cholesterol (220mg.)