For this frittata, choose green vegetables that are in season for the best quality and the best price.

Tips

  • If you use the optional garlic salt, it will add 120 mg of sodium per serving.
  • When purchasing a seasoning blend, be sure to check the sodium content. Some contain salt, though it’s not always mentioned in the name as it is with garlic salt.
Makes 2 servings
Cooking time: n/a

Ingredients

  • 4  eggs
  • 1 tbsp  chopped fresh parsley (or 1 tsp/5 mL dried parsley)  15 mL
  • ½ tsp  dried oregano  2 mL
  • ¼ tsp  garlic salt (optional)  1 mL
  • Pinch  freshly ground black pepper  Pinch
  • 2 tsp  margarine or butter  10 mL
  • 2  green onions, chopped  2
  • ½ cup  chopped broccoli, asparagus or green beans  125 mL
  • ½ cup  chopped celery  125 mL 

Instructions

  1. In a bowl, whisk together eggs, parsley, oregano, garlic salt (if using), pepper and 1 tbsp (15 mL) water. Set aside.
  2. In a heavy skillet, melt margarine over medium heat. Sauté green onions, broccoli and celery for 4 to 5 minutes or until tender-crisp.
  3. Pour egg mixture over vegetable mixture and cook for 30 seconds. Cover and cook for 2 to 3 minutes or until set. Cut frittata in half and slide out of the skillet onto warmed plates. 

Notes

Canada’s Choice per Serving: 2 Meat & Alternatives, 1½ Fats

Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca

Nutritional Information

Per Serving
Calories 198
Total Fat 14 g
Saturated Fat 4 g
Cholesterol 372 mg
Sodium 313 mg
Carbohydrates 5 g
Fiber 1 g
Protein 13 g

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