Thursday, March 31, 2016

[Healthy_Recipes_For_Diabetic_Friends] Spinach & Tomato Frittata - 4g Carbs, 1g Fiber, 2g Sugar


Spinach & Tomato Frittata - 4g Carbs, 1g Fiber, 2g Sugar


6 large (50 grams each) eggs
1/4 cup (60 grams) skim (1%) milk
1/4 tsp salt
1/4 tsp coarsely ground black pepper, divided
1 tsp olive oil
1/2 small (35 grams) red onion, halved and thinly sliced
1 (5 oz or 140 grams) container spinach leaves
12 cherry tomatoes (4 oz or 205 grams) cherry tomatoes, halved
1/4 cup (1 oz or 28 grams) shredded part-skim mozzarella cheese

Place oven rack in upper third of oven, about 10 inches away from heat; preheat broiler.

Whisk together eggs, milk, salt, and 1/8 teaspoon pepper. Set aside.

Heat oil in a 10-inch ovenproof nonstick skillet (such as cast iron) over medium heat. Add onion and cook, stirring often, 3 or until tender. Stir in spinach; cover and cook, tossing occasionally with tongs, 2 minutes or until wilted.

Pour egg mixture over spinach mixture. Fold gently with a rubber spatula to combine. Sprinkle top with tomatoes. Cook over medium heat for 4 minutes or until edges begin to set and bottom is cooked. Place in oven.

Broil 3 minutes until frittata is golden brown and center is set.  Remove from oven; sprinkle with mozzarella cheese and remaining 1/8 teaspoon pepper. Broil 1 minute or until cheese melts.

Cut into 6 (3 1/2-inch) wedges (remember handle will be hot when serving). Serve immediately.

Serves: 6
Serving Size: 1 (3 1/2-inch wedge) or 75 grams
Nutrition per Serving: 113 Calories, 7g Total Fat, 2g Saturated Fat, 3g Monounsaturated Fat, 215mg Cholesterol, 225mg Sodium, 4g Carbs, 1g Dietary Fiber, 2g Sugar, 9g Protein

Nutrition Bonus: Potassium: 215mg; Iron: 10%; Vitamin A: 46%; Vitamin C: 15%; Calcium: 10%


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