Artichoke Frittata - 2g Carbs, 1g Fiber
From: Diabetes Cookbook For Dummies Alan Rubin n Alison G Acerra RD n Chef Denis Sharf
At Eccolo restaurant in Berkeley, California, Christopher Lee created the fluffiest egg frittata you'll ever have. The best part about it? It tastes great. Plus, it's low in saturated fat, high in protein, and great for your blood sugar. You read right — protein is essential for blood sugar control, as you've heard before. This recipe provides a great way to include it at breakfast without all the fat that comes with many high-protein meats.
Prep time: 25 min
Cooking time: 15 min
Servings: 6
5 large whole frozen artichoke hearts, thawed
2 tsp extra-virgin olive oil
1/2 tsp PLUS a few pinches salt
5 eggs
7 egg whites
1 Tbsp unsalted butter
2 Tbsp finely chopped parsley
2 Tbsp finely chopped thyme
1. Slice the artichoke hearts into 1/2-inch pieces.
2. Heat a saute pan over high heat. Lightly coat the bottom with the olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.
3. Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.
4. For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes. Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.
5. Repeat Step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.
Servings: 6
Nutrition per Serving: 119 Calories, 68 From Fat, 8g Fat, 3g Saturated, 182mg Cholesterol, 382mg Sodium, 2g Carbs, 1g Dietary Fiber, 10g Protein
Exchanges: 1 medium-fat meat, 1 vegetable, 1/2 fat
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