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Vegetable Frittata

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, thoughit’s not always mentioned in the name as it is with garlic salt.

Prep Time:
N/A
Cook Time:
N/A
Calories:
198
Serving Size:
2

Ingredients

  • 4 eggs
  • 1 tbsp chopped fresh parsley (or 1 tsp/5 mL dried parsley) 
  • ½ tsp dried oregano 
  • ¼ tsp garlic salt (optional) 
  • Pinch freshly ground black pepper 
  • 2 tsp margarine or butter 
  • 2 green onions, chopped 
  • ½ cup chopped broccoli, asparagus or green beans 
  • ½ cup chopped celery 

Instructions

  1. In a bowl, whisk together eggs, parsley, oregano, garlic salt (if using), pepper and 1 tbsp (15 mL) water. Set aside.
  2. In a heavy skillet, melt margarine over medium heat. Sauté green onions, broccoli and celery for 4 to 5minutes or until tender-crisp.
  3. 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. 

Notes

Canada’s Choice per Serving: 2 Meat & Alternatives, 1½ Fats

Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, RobertRose Inc., 2011, http://www.robertrose.ca.

Nutritional InformationPer ¼ piece
Amount % Daily Value
Calories 198
Fat 14 g 22 %
Saturated 4 g
+ Trans 0 g
20 %
Cholesterol 372 mg
Sodium 313 mg 16 %
Carbohydrate 5 g 2 %
Fibre 1 g 4 %
Protein 13 g

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