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Ham and Pepper Frittata

Source of Recipe

Marla


List of Ingredients

DIABETIC HAM AND PEPPER FRITTATA

- 1 tablespoon extra virgin olive oil or canola oil
- 1/2 cup diced yellow bell pepper
- 1/2 cup diced green bell pepper
- 1/2 cup diced red bell pepper
- 1 cup diced, lean, reduced-sodium ham
- 2 teaspoons dried parsley
- 1/4 teaspoon coarsely ground black pepper
- 2 cups fat-free egg substitute
- 1 cup shredded, reduced-fat, white Cheddar or Swiss cheese





Recipe

Coat a large ovenproof skillet with the olive oil and preheat
over medium-high heat. Add the peppers, ham, parsley, and
black pepper and saute for several minutes, until the
vegetables are crisp-tender and the ham is beginning to brown.
Spread the mixture evenly over the bottom of the skillet.

Pour the egg substitute over the skillet mixture and reduce
the heat to medium-low. Cover and cook without stirring for
about 6 minutes, until the eggs are almost set (the edges
will be cooked but the top will still be runny).

Remove the lid from the skillet and wrap the handle in aluminum
foil (to prevent it from becoming damaged under the broiler).
Place the skillet under a preheated broiler and broil for a
couple of minutes, until the eggs are set but not dry. Sprinkle
the cheese over the top and broil for another minute to melt
the cheese. Cut the frittata into 4 wedges and serve hot.


Yield: 4 servings


Nutritional Information Per Serving (1/4 of recipe):
Calories: 222, Carbohydrate: 7 g, Cholesterol: 32 mg,
Fat: 8.3 g, Saturated Fat: 2.9 g, Fiber: 1.1 g,
Protein: 28 g, Sodium: 690 mg, Calcium: 299 mg
Diabetic Exchanges: 4 Lean Meat, 1 Vegetable, 1/2 Fat