For this frittata, choose green vegetables that are in season for the best quality and the best price.
- If you use the optional garlic salt, it will add 120 mg of sodium per serving.
- When purchasing a seasoning blend, be sure to check the sodium content. Some contain salt, though it’s not always mentioned in the name as it is with garlic salt.
Makes 2 servings
Cooking time: n/a
- 4 eggs
- 1 tbsp chopped fresh parsley (or 1 tsp/5 mL dried parsley) 15 mL
- ½ tsp dried oregano 2 mL
- ¼ tsp garlic salt (optional) 1 mL
- Pinch freshly ground black pepper Pinch
- 2 tsp margarine or butter 10 mL
- 2 green onions, chopped 2
- ½ cup chopped broccoli, asparagus or green beans 125 mL
- ½ cup chopped celery 125 mL
- In a bowl, whisk together eggs, parsley, oregano, garlic salt (if using), pepper and 1 tbsp (15 mL) water. Set aside.
- In a heavy skillet, melt margarine over medium heat. Sauté green onions, broccoli and celery for 4 to 5 minutes or until tender-crisp.
- 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 out of the skillet onto warmed plates.
|Total Fat||14 g|
|Saturated Fat||4 g|
Canada’s Choice per Serving: 2 Meat & Alternatives, 1½ FatsRecipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca