Wednesday, July 8, 2015

[Healthy_Recipes_For_Diabetic_Friends] Veggie Frittata - 5.2g Carbs, 1.6g Fiber, 2.8g Sugars


Veggie Frittata - 5.2g Carbs, 1.6g Fiber, 2.8g Sugars

Say goodbye to boring omelets and say hello to frittatas! So what's the difference between them? A frittata is basically an open-faced omelet with all the ingredients mixed right in the eggs and cooked slowly over a low heat. Besides being packed with protein, our Veggie Frittata sure makes a colorful presentation!
Cooking Time: 10 min
Serves: 4

1 cup fresh asparagus cuts
1 cup sliced fresh mushrooms
1/2 cup chopped broccoli florets
2 scallions, thinly sliced
1/2 red bell pepper, chopped
1 clove garlic, crushed
1/8 tsp crushed red pepper (optional)
1/2 tsp salt
3 whole eggs
3 egg whites
1/4 cup nonfat milk

Coat a 10-inch nonstick skillet with cooking spray; heat over medium-high heat.

Add the asparagus, mushrooms, broccoli, scallions, bell pepper, garlic, crushed red pepper, if desired, and salt. Cook for 2 to 3 minutes, or until the vegetables are tender, stirring occasionally.

Meanwhile, in a medium bowl, whisk together the whole eggs, egg whites, and milk. Reduce the heat of the skillet to medium-low and add the egg mixture.

As the mixture begins to set, push the cooked edges slightly toward the center, allowing the liquid to run to the edges of the skillet. Reduce the heat to low, cover, and cook for 8 to 9 minutes, or until the eggs are set.

Slide the frittata onto a serving platter. Cut into 4 wedges and serve immediately.

NOTE: To make this a gluten-free recipe, use nonstick cooking spray with no flour added, and, if using crushed red pepper, use a brand with no added starch from a gluten-containing source.

Servings: 4
Nutrition per Serving; 93 Calories, 34 Calories from Fat, 3.8g Total Fat, 1.2g Saturated Fat, 0g Trans Fat, 140mg Cholesterol, 398mg Sodium, 5.2g Total Carbs, 1.6g Dietary Fiber, 2.8g Sugars, 9.8g Protein


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