Monday, July 6, 2015

[Healthy_Recipes_For_Diabetic_Friends] Veggie and Herb Frittata - 33.1g Carbs, 9.5g Fiber, 6.3g Sugar


Veggie and Herb Frittata - 33.1g Carbs, 9.5g Fiber, 6.3g Sugar

From: This recipe was created by Renee Press and originally featured on Plant Based on a Budget.
This eggless frittata is easy, affordable and versatile. Serve a slice for breakfast or brunch, or add a side salad for a healthy and filling lunch. It can be enjoyed hot, cold or with the addition of your favorite seasonal veggies.
Serves: 6

1 1/2 cups chickpea flour
1/4 tsp sea salt
1/4 tsp black salt (available at Indian grocers, optional)
1/2 tsp turmeric
1/4 tsp baking powder
1/2 tsp dill, dried or freshly chopped
1/8 tsp cayenne pepper
2 cups water
1/2 cup fresh parsley, chopped
1/4 cup fresh cilantro or parsley, chopped
1 cup Swiss chard, finely chopped
1 cup onion or shallot, thinly sliced
1/2 tsp freshly ground black pepper
3 Tbsp olive oil

1. Preheat oven to 375 degrees. Place 1 tablespoon of olive oil in a wide cast iron pan (recommended) or cake pan.

2. In a large mixing bowl, combine chickpea flour, sea salt, black salt, turmeric, baking powder, dill and cayenne pepper and stir. Add water and whisk until no lumps remain. Add 1 tablespoon olive oil and let the batter rest.

3. Add chopped greens, herbs and sliced onions to the batter. Stir well and pour into prepared pan. Bake for 20-30 minutes, uncovered until batter is set and top is beginning to crack and brown a bit. Drizzle top with the remaining 1 tablespoon olive oil, and gently brush on. Return to oven for 5 more minutes.

4. Remove and let cool a bit before slicing and serving.

Nutrition From:
Servings: 6
Serving Size: 168 g
Nutrition per Serving: 254 Calories, 91 Calories from Fat, 10.g Total Fat, 1.3g Saturated Fat, 0mg Trans Fat, 0mg Cholesterol, 207mg Sodium, 552mg Potassium, 33.1g Total Carbs, 9.5g Dietary Fiber, 6.3g Sugars, 10.2g Protein
Vitamin A 18% - Vitamin C 20% - Calcium 8% - Iron 21%
Nutrition Grade: A

Good points:
    No cholesterol
    High in dietary fiber
    High in manganese


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