Farmstand Frittata from Healthy Diabetic Recipes

Farmstand Frittata Recipe

Recipe Ingredients:

Nonstick cooking spray, as needed
1/2 cup chopped onion
1 medium red bell pepper, seeded, and
cut into thin strips
1 cup broccoli florets, blanched, drained
1 cup cooked quartered unpeeled red potatoes
6 egg whites
1 cup cholesterol-free egg substitute
1 tbsp chopped fresh parsley
1/2 tsp salt
1/4 tsp freshly-ground black pepper
1/2 cup shredded reduced-fat Cheddar cheese, (2 oz)

Recipe Instructions:

Spray large nonstick ovenproof skillet with cooking spray; heat over medium heat until hot. Add onion and bell pepper; cook and stir 3 minutes or until crisp-tender.

Add broccoli and potatoes; cook and stir 1 to 2 minutes or until heated through.

Whisk together egg whites, egg substitute, parsley, salt and black pepper in medium bowl.

Spread vegetables into even layer in skillet. Pour egg white mixture over vegetables; cover and cook over medium heat 10 to 12 minutes or until egg mixture is set.

Meanwhile, preheat broiler. Top fritatta with cheese. Broil 4 inches from heat 1 minute or until cheese is bubbly and golden brown. Cut into wedges.

This recipe yields 4 servings.

Exchanges Per Serving: 1 Starch, 2 Meat.

Nutrition Facts: Calories 163; Calories from Fat 12%; Total Fat 2g; Saturated Fat 1g; Protein 17g; Carbohydrates 19g; Cholesterol 8mg; Sodium 686mg; Dietary Fiber 2g.

Comments: Red bell pepper and broccoli are a nutritious duo that combine in this frittata to provide half the Recommended Dietary Allowance of vitamin A and more than twice the RDA of vitamin C.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-09-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

“That's something I've noticed about food: whenever there's a crisis if you can get people to eating normally things get better.”

~ Madeleine L'Engle (1918--) American author.

 

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