Vegetable Frittata

Vegetable Frittata

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From: Diabetic Living Magazine

For breakfast or brunch, serve this hearty vegetable and egg dish with fruit and a muffin. For dinner, team it with a tossed salad and crusty bread.

Ingredients 4 servings

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Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 2 teaspoons olive oil
  • ½ cup coarsely chopped broccoli florets
  • ½ cup sliced fresh mushrooms
  • ½ cup chopped carrot
  • ¼ cup chopped onion
  • 6 egg whites (see Tip)
  • 3 eggs (see Tip)
  • 2 tablespoons snipped fresh basil
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ⅓ cup shredded part-skim mozzarella cheese

Preparation

  • Prep

  • Ready In

  1. Preheat broiler. In a broiler-proof medium skillet, heat oil over medium heat. Add broccoli, mushrooms, carrot, and onion; cook for 7 to 8 minutes or until crisp-tender, stirring occasionally. (If vegetables start to overbrown, reduce heat.)
  2. Meanwhile, in a medium bowl, whisk together egg whites, eggs, basil, salt, and pepper. Pour egg mixture over vegetables in skillet. Cook over medium heat. As mixture sets, run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting edge until egg mixture is almost set and surface is just slightly moist. Sprinkle with cheese. Broil 4 inches from the heat about 2 minutes or until top is lightly browned and center is set. Let stand for 5 minutes before serving.
  • Tip: If desired, substitute 1 ½ cups refrigerated or frozen egg product, thawed, for the egg whites and eggs.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 141 calories; 8 g fat(2 g sat); 1 g fiber; 5 g carbohydrates; 13 g protein; 34 mcg folate; 165 mg cholesterol; 2 g sugars; 2,917 IU vitamin A; 12 mg vitamin C; 111 mg calcium; 1 mg iron; 353 mg sodium; 273 mg potassium
  • Nutrition Bonus: Vitamin A (58% daily value), Vitamin C (20% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 2 lean protein, ½ fat, ½ vegetable

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