Pea and Spinach Frittata - 18g Carbs, 4g Fiber
From: Diabetic Cooking Magazine via dlife
Tablespoon for tablespoon, grated Romano or Parmesan cheese
goes a lot farther than other cheeses toward boosting the
flavor of recipes.
Nonstick cooking spray
1 cup chopped onion
1/4 cup water
1 cup frozen peas
1 cup torn stemmed washed spinach
6 egg whites
2 eggs
1/2 cup cooked brown rice
1/4 cup fat-free (skim) milk
2 Tbsp grated Romano or Parmesan cheese
1 Tbsp chopped fresh mint or 1 tsp dried mint leaves, crushed
1/4 tsp black pepper
1/8 tsp salt
1. Coat large skillet with nonstick cooking spray. Combine onion
and water in skillet. Bring to a boil over high heat. Reduce heat
to medium. Cover; cook 2 to 3 minutes or until onion is tender.
Stir in peas. Cook until peas are heated through; drain. Stir
in spinach. Cook and stir about 1 minute or until spinach just
starts to wilt.
2. Meanwhile, combine egg whites, eggs, rice, milk, 2 tablespoons
Romano cheese, mint, pepper and salt in medium bowl. Add egg
mixture to skillet. Cook, without stirring, 2 minutes until eggs
begin to set. Run large spoon around edge of skillet, lifting
eggs for even cooking. Remove skillet from heat when eggs are
almost set but surface is still moist.
3. Cover; let stand 3 to 4 minutes or until surface is set.
Garnish top with additional Romano cheese. Cut into 4 wedges
to serve.
Serving: 1 frittata wedge
Nutrients per Serving:
162 Calories(22% of calories from fat), 4g Total Fat,
14g Protein, 18g Carbs, 4g Dietary Fiber,
110mg Cholesterol, 246mg Sodium, 1g Saturated Fat,
112mg Calcium, 2mg Iron, Vitamin A 190 RE,
14mg Vitamin C
Dietary Exchanges: 1 Starch/Bread, 1 Lean Meat, 1 1/2 Vegetable
Member Reviews:
Submitted by: edoggy - 4 Stars - Tastes great. But I substituted
the mint with fresh cilantro, garlic and lime, and I added some
red pepper flakes to spice it up a bit.