Diabetic Recipes
Peasant Frittata
(makes 3 servings)
| olive oil cooking spray |
| 1 | small red potato, 2 ounces (60 g), diced |
| 1 | small onion, 2 ounces (60 g), diced |
| 1 | small garlic clove, finely minced |
| 1 | ounce (30 g) finely minced low-fat ham |
| 1/4 | cup (48 g) frozen tiny peas, thawed under running cold water and drained |
| 1 | small plum tomato, 3 ounces (90 g), cut in half lengthwise and thinly sliced |
| 1/2 | teaspoon (2.5 ml) crushed dried mixed Italian herbs |
| salt (optional) and freshly ground pepper to taste |
| 1 | cup (240 ml) liquid egg substitute |
| 1 | tablespoon finely minced parsley |
- Preheat oven to 350° F (180° C). Lightly spray an 8-inch (22.5 cm) oven-proof nonstick skillet with cooking spray.
- Add potato, onion, and garlic to the skillet and sauté over medium heat until potato is soft when pierced with the tip of a sharp knife, about 10 minutes, turning vegetables often for even browning.
- Sprinkle vegetables with ham, peas, and tomato. Season with Italian herbs, salt (if using), and freshly ground pepper.
- Pour egg substitute over vegetables and place skillet in the oven to bake until puffy and set, about 14 to 16 minutes.
- Remove from oven and cut into 3 wedges of equal size. Transfer wedges to a serving platter and sprinkle with parsley.
| Per 1-wedge serving: | 122 calories (25% calories from fat), 14 g protein, 3 g total fat (0.7 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 5 mg cholesterol, 302 mg sodium |
| Exchanges: | 2 lean meat, 1/2 carbohydrate (1/2 bread/starch) |
