Recipes
Vegetable Frittata
Ingredients:
Makes 2 servings
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.
4 eggs 4
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:
Nutritional Analysis per Serving: Calories 198, carbohydrate 5g, fiber 1g, protein 13g, total fat 14g, saturated fat 4g, sodium 313mg, cholesterol 372mg.
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