More Vegetable than Egg Frittata - 5g Carbs, 2g Fiber
From: www.prevention.com AND Mark Bittman
For vegetables, try asparagus, mushrooms, zucchini, spinach, or Swiss
chard. A frittata is a great way to use cooked vegetables too. Instead
of 4 cups raw veggies, add about 2 cups cooked to the onions, give a
couple of good stirs, and proceed to step two.
WORK TIME: 15 MIN
TOTAL TIME: 35 MIN
SERVINGS: 4
2 Tbsp olive oil
1/2 onion, sliced
4 cup mixed vegetables (we used sliced Swiss chard, cut-up asparagus,
and diced zucchini)
1 tsp salt
1/4 cup fresh basil leaves (optional)
3 eggs
1/2 cup freshly grated Parmesan cheese (optional)
1. PUT 1 tablespoon of the oil in 12" nonstick skillet over medium heat.
When hot, add onion and cook until soft, about 3 minutes. Add vegetables
and 1/4 teaspoon of the salt. Raise heat to medium-high and cook, stirring occasionally, until softened, about 10 minutes. Adjust heat as necessary
so vegetables brown a little without scorching.
2. TURN heat to low when vegetables are nearly done and add basil, if
using. Cook, stirring occasionally, until pan is almost dry, up to
5 minutes longer for wetter ingredients such as mushrooms.
3. BEAT eggs and cheese (if using) in bowl while vegetables cook. Season
with remaining 3/4 teaspoon salt and freshly ground black pepper. Add
remaining 1 tablespoon oil to pan. Pour in eggs, using a spoon if necessary
to distribute them evenly. Cook, undisturbed, until eggs are barely set,
about 10 minutes. Run under the broiler for a minute or two to brown very slightly.
4. CUT into wedges and serve hot, warm, or at room temperature.
SERVINGS: 4
Nutrition per Serving:
136 Calories, 10.5g Fat, 2g Sat Fat, 7g Protein, 5g Carbs, 2g Fiber,
665mg Sodium
