Reprinted with permission from 250 Essential Diabetes Recipes edited by Sharon Zeiler, R.D. (Robert Rose, 2011)

Vegetable Frittata Image

Serves 2

Ingredients:

4 eggs
1 Tbsp chopped fresh parsley (or 1 tsp dried)
1/2 tsp dried oregano
1/4 tsp garlic salt (optional)
Pinch freshly ground black pepper
1 Tbsp water
2 tsp margarine or butter
2 scallions, chopped
1/2 cup chopped broccoli, asparagus or green beans
1/2 cup chopped celery

Directions:

  1. In a bowl, whisk together eggs, parsley, oregano, garlic salt, pepper and 1 Tbsp water.
  2. In a heavy skillet, melt margarine or butter over medium heat. Saute scallions, celery and vegetables for 4 to 5 minutes or until crisp-tender.
  3. Pour egg mixture over vegetable mixture and cook for 30 seconds. Cover and cook for 2 to 3 minutes or until set. Cut frittata in half and slide onto warmed plates.

Per Serving 193 calories, 14 g protein, 4 g carbohydrates, 1 g fiber, 1 g sugar, 13 g fat, 4 g saturated fat, 372 mg cholesterol, 208 mg sodium (using optional garlic salt adds 120 mg of sodium per serving)

Healthy Hint: Keep cholesterol in check by using two egg whites to replace one whole egg.

Source: From our sister publication Diabetes Focus Spring 2013

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 20 Feb 2013

Last Modified: 25 Mar 2015