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Frittata Primavera

Source of Recipe

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Frittata Primavera****

everydaydiabeticrecipes.com
SERVES 4
COOK TIME 15 Min

Say goodbye to boring omelets and say hello to frittatas! Besides being packed with protein, this Frittata Primavera sure makes a colorful presentation!

What You'll Need:
• 1 cup cut fresh asparagus
• 1 cup chopped fresh mushrooms
• 1/2 cup chopped broccoli florets
• 2 scallions, thinly sliced
• 1/2 red bell pepper, chopped
• 1 clove garlic, crushed
• 1/8 teaspoon crushed red pepper (optional)
• 1/2 teaspoon salt
• 2 whole eggs
• 5 egg whites
• 1/4 cup nonfat milk

What To Do:
1. Coat a 10-inch nonstick skillet with cooking spray*; heat over medium-high heat.

2. Add the asparagus, mushrooms, broccoli, scallions, bell pepper, garlic, crushed red pepper, if desired, and salt. Cook for 2 to 3 minutes, or until the vegetables are tender, stirring occasionally.

3. Meanwhile, in a medium bowl, whisk together the whole eggs, egg whites, and milk. Reduce the heat of the skillet to medium-low and add the egg mixture.

4. As the mixture begins to set, push the cooked edges slightly toward the center, allowing the liquid to run to the edges of the skillet. Reduce the heat to low, cover, and cook for 8 to 9 minutes, or until the eggs are set.

5. Slide the frittata onto a serving platter. Cut into 4 wedges and serve immediately.


Notes:
*To make this a gluten-free recipe, use nonstick cooking spray with no flour added, and, if using crushed red pepper, use a brand with no added starch from a gluten-containing source.

1/4 of recipe equals: Calories 93 (Calories from Fat 34); Total Fat 2.5g (Saturated Fat 1.2g, Trans Fat 0.0g); Protein 9.8g; Cholesterol 87mg; Sodium 398mg; Total Carbohydrates 5.2g; Dietary Fiber 1.6g; Sugars 2.8g