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Tuesday, May 14, 2013

Recipe: Cheddar and Zucchini Frittata

Delicious breakfast recipe from DiabeticLivingOnline. Ideal for the weight loss surgery high protein diet.

Cheddar and Zucchini Frittata Recipe

MAKES: 4 servings
SERVING SIZE: 1/4 of the frittata
Cheddar and Zucchini Frittata
  • 1 cup  refrigerated or frozen egg product, thawed or 4 eggs
  • 1/2 cup  finely shredded reduced-fat cheddar cheese
  • 2 tablespoons  snipped fresh flat-leaf parsley
  • 1/4 teaspoon  ground black pepper
  • 1/8 teaspoon  salt
  • 2 teaspoons  olive oil
  • 12 ounces  zucchini, halved lengthwise and sliced
  • 4 green onions, sliced
1. Position a rack in the upper third of the oven and preheat to 450 degrees F. In a medium bowl, whisk together eggs, cheese, half of the parsley, the pepper, and, salt. Set aside.
2. In a 9- to 10-inch ovenproof skillet, heat olive oil over medium-high heat. Add zucchini and green onions; cook 5 to 8 minutes or just until tender, stirring frequently.
3. Carefully pour the egg mixture over the vegetables. Reduce heat to medium. As mixture sets, run a spatula around the edge of the skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting edges about 5 minutes or until egg mixture is almost set (surface will be moist). Reduce heat as necessary to prevent overbrowning.
4. Place the skillet in the oven. Bake about 5 minutes or until the frittata is firm and the top is golden. Sprinkle with remaining 2 tablespoons parsley. Serve warm. Cut into wedges. Makes 4 (1/4 of the frittata) servings.

Nutrition Facts Per Serving:

  • Servings Per Recipe: 4
  • cal.(kcal): 115
  • Fat, total(g): 5
  • chol.(mg): 10
  • sat. fat(g): 2
  • carb.(g): 6
  • fiber(g): 1
  • pro.(g): 14
  • sodium(mg): 321
  • Diabetic Exchanges

  • Vegetables(d.e): 1
  • Lean Meat(d.e): 2
  • Fat(d.e): 1

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