Zucchini Onion Frittata - 7g Carbs, 1.4g Fiber
From: The Complete Diabetes Prevention Plan
Servings: 4
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 Tbsp extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 tsp crushed garlic
1/4 tsp salt
1/4 tsp ground black pepper
Preheat the oven to 350 degrees F.
In a medium bowl, whisk together the eggs
and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof
skillet with cooking spray and add the olive oil. Add the
zucchini, onions, garlic, salt, and pepper and saute over
medium-high heat for several minutes, until tender.
Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring
for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for
12 to 15 minutes or until the eggs are set but not dry.
Loosen the edges of the frittata and invert it onto
a plate. Cut the frittata into 4 wedges and serve hot.
Servings: 4
Nutrition per Serving:
139 Calories, 5mg Cholesterol, 5.4g Fat, 1.7g Saturated Fat,
7g Protein, 514mg Sodium, 7g Carbs, 1.4g Dietary Fiber
Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
