POTATO, RED PEPPER AND ONION FRITTATA
Source of Recipe
ma
POTATO, RED PEPPER AND ONION FRITTATA
Yield: 4 servings
Source: "Great Healthy Food: Diabetes" by Azmina Govindji
Info: http://diabeticgourmet.com/book_archive/details/7.shtml
INGREDIENTS
- About 4 medium-sized potatoes, peeled and diced
- 1 tablespoon olive oil
- 1 medium onion, peeled and thinly sliced
- 1 red bell pepper, seeded and diced
- 4 large eggs
- 1 tablespoon cold water
- Salt and pepper, to taste
- 1 teaspoon chopped fresh thyme or oregano
DIRECTIONS
Preheat the broiler to high. Boil the diced potatoes
in lightly salted water for 5 minutes or until
they are just tender. Drain them well.
Heat the oil in a large, heavy-based, non-stick frying
pan and gently saute the onion for 3-4 minutes until
it is softened but not browned.
Add the cooked potato and red pepper, increase the
heat slightly and cook for a further 2-3 minutes,
stirring gently, until the potatoes turn golden.
Beat the eggs with cold water, season to
taste, then mix in the herbs.
Pour the eggs evenly over the vegetables in the
pan and cook over medium heat for 2-3 minutes
until the base is nicely browned.
Transfer the pan to the broiler and cook
for a further 2 minutes or until the top is
set and a deep golden brown. Serve in wedges.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 158. Protein: 8 g, Fat: 9 g, Saturated Fat: 2 g,
Carbohydrate: 13 g, Fiber: 2 g, Cholesterol: 216 mg, Sodium: 64 mg
Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 1/2 Medium-Fat Meat, 1/2 Fat
|
|