Diabetes Recipes

Broccoli and Olive Frittata

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Broccoli and Olive Frittata
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Nutrition Facts

Makes: 4 Serving(s)


Amount Per Serving


Calories: 250


Total Fat: 13g


Saturated Fat: 3g


Cholesterol: 250mg


Sodium: 360mg


Total Carbohyrdates: 20g


Dietary Fiber: 6g


Sugars: 6g


Protein: 16g


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About

Make this for: Breakfast

This Recipe Makes: 4 Serving(s)

Summary

This is a great-tasting, crustless alternative to quiche.

What you'll need

  • 1 med yellow bell pepper
  • 1 med red bell pepper
  • 2 med broccoli crowns, cut into bite-size pieces
  • 1/2 cup pitted ripe olives, halved
  • 6 med organic eggs, softly beaten
  • 1/2 cup soy milk
  • 2 tbsp. chopped fresh sweet basil or 1 teaspoon dried basil
  • 1 tsp. dried oregano
  • 1 pinch sea salt and pepper (to taste)
  • 1/4 cup cashews, ground fine for garnish

Instructions

  • Step 1
    Quarter and seed peppers, then broil them for 5-10 minutes or until lightly charred. Place in a closed brown paper bag, and let cool for 5 minutes. Peel and thinly slice. (If you don't mind the peel, leave it on and just slice the roasted peppers into think slices.)
  • Step 2
    Reduce oven heat to 400 degrees Fahrenheit.
  • Step 3
    Grease a 9-inch round pan. Place broccoli, peppers, and olives in the pan, making sure to arrange them evenly. Beat remaining ingredients together in a small bowl and pour over vegetables.
  • Step 4
    Bake for 35-40 minutes or until the center has set. Broil for the last two minutes to brown the top. Cool, slice into wedges, and serve warm or cold garnished with ground cashews (in place of Parmesan cheese)
  • Step 5
    SUBSTITUTIONS: You can use this basic recipe for any type of frittata that you desire. Other ingredient ideas include basil, pine nuts, and pesto. You can add spinach to almost any frittata. Be creative.

Diabetic Exchanges

  • Non-Starchy Vegetables: 3
  • Fat: 2
  • Meat/Meat Substitutes: Lean: 1
  • Carbohydrate: 1/3