Recipes for Diabetes: Fabulous Frittata

by Dr. Julian Whitaker
Filed Under: Main Dishes, Recipes
Last Reviewed 02/06/2014

Who says eggs are for breakfast only? This veggie- and protein-packed dish makes a fantastic lunch or light dinner. You can find this and other delicious recipes for diabetes in my Reversing Diabetes Cookbook. Enjoy!fabulous frittata

Serves 4

¾ pound asparagus
12 egg whites or 1½ cups Egg Beaters or other egg white product
4 tablespoons grated Parmesan cheese
1 teaspoon extra-virgin olive oil
1 bunch green onions (scallions), sliced
2 tablespoons low-sodium chicken broth
¼ teaspoon freshly ground black pepper
2 tablespoons freshly chopped chives, for garnish

Snap tough stems off asparagus. Leave an inch or so of tips whole and cut stems into ½-inch slices.

In a medium bowl, stir egg whites and cheese until well blended.

In a large, non-stick covered skillet, heat olive oil over medium heat. Add green onions and cook, stirring constantly, for one minute. Add asparagus, broth, and pepper to skillet. Stir, cover, lower heat, and cook for 2 to 3 minutes, until asparagus is tender-crisp. Remove cover, turn heat up to medium, and cook for another minute or so until broth has evaporated.

Preheat the broiler.

Spread vegetables even over the bottom of the skillet. Pour in egg mixture and shake the skillet to distribute evenly. Reduce heat to low, cover, and cook for 3 to 5 minutes, without stirring, until eggs begin to set at edges.

Remove cover. Use a spatula to lift up edge of eggs. The bottom should be nicely browned. The top will still be runny. If bottom isn’t browned, turn heat to medium and cook a couple of minutes longer.

Place the skillet under the broiler, the handle sticking out of the oven, for 2 to 4 minutes, until the eggs are set, puffy, and beginning to brown. Be careful when you remove the skillet from the oven. The handle will be very hot!

Slide frittata out of the skillet onto a serving plate and garnish with chives. Cut into wedges and serve.

Nutritional information per serving: calories: 96; total fat: 3 grams; cholesterol: 4 mg; sodium: 260 mg; carbs: 4 grams; fiber: 1 grams; protein: 14 grams.
 

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