Email to Phyllis_ aka_ Filus      

Vegetable Frittata with Parmesan Toast -- e

Source of Recipe

1,001 Recipes For People with Diabetes" by Surrey Books - e-mail
Vegetable Frittata with Parmesan Toast -- e
Serves: 4

- Vegetable cooking spray
- 1 medium poblano chili, sliced
- 1 medium onion, sliced
- 2 cups sliced mushrooms
- 2 cloves garlic, minced
- 2 tablespoons finely chopped lovage, or parsley, leaves
- 1/2 cup vegetable, or chicken broth
- 1-1/2 cups no-cholesterol real egg product or 6 eggs
- 1/4 cup fat-free milk
- 1/2 cup cooked brown rice
- 1/2 cup (2 ounces) shredded fat-free Cheddar cheese
- 1/8 teaspoon pepper
- 4 slices Italian, or French, bread
- 4 teaspoons grated Parmesan cheese

Spray a medium oven-proof skillet with cooking spray; heat over medium heat until hot. Saute vegetables 5 minutes; add lovage and broth. Cook, covered, over medium heat until vegetables are tender and liquid is absorbed, about 5 minutes.

Beat egg product and milk; mix in cooked rice, Cheddar cheese, and pepper. Pour mixture over vegetables in skillet; cook without stirring, uncovered, over medium-low heat until egg is set and lightly browned on bottom, 15 to 20 minutes.

Broil frittata 6 inches from heat source until cooked on top, 3 to 4 minutes; invert frittata onto plate, slide back into skillet, and cook until lightly browned, 3 to 5 minutes.

Sprinkle bread with Parmesan cheese; broil 6 inches from heat source until browned, 2 to 3 minutes. Slide frittata onto serving plate; cut into wedges. Serve with Parmesan toast.

Per Serving: Calories: 212, Fat: 2.2 g, Cholesterol: 4.4 mg, Sodium: 442 mg, Protein: 18.4 g, Carbohydrate: 30 g
++++ Exchanges: 1-1/2 Vegetable, 1-1/2 Bread/Starch, 1-1/2 Meat