Well today I decided on this frittata. this is pretty easy to make and tastes really good too. It's loaded with vegetables and you get your protein from the eggs. I really like veggies. My youngest son is really picky, He won't eat this because he doesn't like most vegetables. This would probably taste good with some chopped up canadian bacon too or some mushrooms. Well here you go.
*Country Frittata* (Diabetic Recipe)
Non Stick Cooking Spray
½ Cup Onion, Chopped
1 Red Bell Peppers, Seeded & Cut Into Strips
½ Cup Broccoli Florets, Blanched And Drained
½ Cup Cauliflower, Blanched And Drained
1 cup Red Potatoes, Cooked Quartered & Peelings Left On
1 Cup Egg Substitute, Cholesterol-Free
8 Egg Whites
2½ Tsp. Fresh Parsley, Chopped
¼Tsp. Sea Salt
¼ Tsp. Black Pepper
¾ Cup Reduced -Fat Cheddar Cheese, Shredded
Take a large nonstick skillet and coat with cooking spray. Heat on medium heat until hot. Saute onion and bell pepper for about 3 minutes or until slightly tender. Add broccoli, cauliflower, and potatoes; cooking and stirring until heated through. In a medium bowl, whisk together the egg whites, egg substitute,parsley, salt, and black pepper. Spread the vegetables evenly in the skillet. Pour the egg mixture over the vegetables; Cover and cook over medium heat until the egg mixture is cooked through about 10 minutes. Turn broiler on and heat up. Place cheese evenly over frittata. Arrange frittata about 4 inches from heat and broil until cheese is melted about 1 minute. Slice into 4 servings.
Per Serving: 163 Cal (12% from Fat, 27% from Protein, 31% from Carb); 20 g Protein; 2 g Tot Fat; 2 g Sat Fat; 3 g Mono Fat; 1 g Poly Fat; 20 g Carb; 2 g Fiber; 3 g Sugar; 258 mg Calcium; 4 mg Iron; 399 mg Sodium; 8 mg Cholesterol.