Spring Green Frittata

Spring Green Frittata

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From: Diabetic Living Magazine

Frittatas are a versatile dish that can be served at breakfast, lunch or dinner. This easy frittata, featuring green spring vegetables accented by chopped tomatoes and parmesan cheese, can be on your plate in just 25 minutes.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • 2 eggs, lightly beaten
  • 4 egg whites
  • 2 tablespoons fat-free milk
  • 1 teaspoon snipped fresh chives
  • ⅛ teaspoon black pepper
  • ¼ cup finely shredded Parmesan cheese (1 ounce)
  • 2 teaspoons olive oil
  • ½ cup ½-inch pieces asparagus
  • ¼ cup sliced green onions
  • ½ cup coarsely chopped spinach leaves
  • 1 clove garlic, minced
  • 1 small roma tomato, chopped

Preparation

  • Prep

  • Ready In

  1. Preheat broiler. In a small bowl combine the eggs, egg whites, milk, chives and pepper: stir in 2 tablespoons of the cheese.
  2. In an 8-inch nonstick broiler proof skillet heat oil over medium. Add asparagus and green onions; cook and stir 2 minutes. Add spinach and garlic; cook 30 seconds or just until spinach is wilted.
  3. Pour egg mixture into skillet; reduce heat to low. Cook, covered, 10 to 12 minutes or until nearly set. Sprinkle with remaining 2 tablespoons cheese.
  4. Place skillet under broiler 4 to 5 inches from heat. Broil 1 minute or just until top is set and cheese is melted. Top with tomato.

Nutrition information

  • Serving size: ½ frittata
  • Per serving: 214 calories; 12 g fat(4 g sat); 2 g fiber; 7 g carbohydrates; 18 g protein; 70 mcg folate; 195 mg cholesterol; 4 g sugars; 1,867 IU vitamin A; 13 mg vitamin C; 161 mg calcium; 2 mg iron; 377 mg sodium; 473 mg potassium
  • Nutrition Bonus: Vitamin A (37% daily value), Vitamin C (22% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 2½ medium-fat protein, ½ vegetable

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