So this is a great meatless dish that is super easy to make. I forgot to take a picture of it so imagine a beautiful frittata with tomatos in it. If you instead on some meat you can add a couple slices of crumbled bacon to make it tastier but still calorie friendly
For 1 - 2 people
1 tomato sliced
1/2 cup of milk (I use 1%)
3 tablespoons of flour (you can use rice flour for gluten free, or whole wheat flour for some extra fiber.)
1/2 tsp. of salt
butter or butter flavored cooking spray.
Preheat your oven to 350 degrees. In a small mixing bowl whisk together milk, eggs, and salt lightly. Then whisk in flour 1 tablespoon at a time. This should make a thin batter that can easily coat the back of spoon. Put a non-stick pan that is oven safe over medium heat. Then put in just enough butter that it will coat the bottom of the pan or use spray. I then place a layer (usually 4-5 slices) of tomatos on the bottom and slowly pour in the batter. After I poured in the batter I will place another layer of tomato on top. Now is a good time to sprinkle with bacon crumbs if want to use that option. Then put it into the oven for about 5-10 minutes.
The entire pancake is about 400 calories, 480 with bacon and very tasty. I usually cut it into quarters and have two slices per serving & sprinkle with salt, pepper and fresh basil or parsley.