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

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 5minutes 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.

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