Leek & Onion Frittata - 9g Carbs, 1g Fiber, 1g Sugar
From: An Egg-cellent Idea
The WEBB Cooks by Robyn Webb, MS, LN www.diabetes.
To keep the saturated fat completely under control, the following
recipe uses only the egg whites, but still retains a satisfying
and delicious flavor.
Servings: 4
Prep Time: 20 min
Cook Time: about 10 min
6 egg whites
Canola oil spray
1 medium leek, tough outer leaves removed and rinsed well and thinly
sliced
1 medium onion, diced
2 garlic cloves, minced
1 tsp dried rosemary
1 Tbsp minced, fresh chives
Salt and pepper to taste
1. Using a whisk, beat the egg whites well in a bowl, just until frothy,
but not until stiff.
2. Heat a large skillet that has been coated with cooking spray. Add the
leeks and onion and sauté over medium heat until lightly browned, about
5 minutes. Pour in the egg whites. Sprinkle with the rosemary and chives
and season with salt and pepper.
3. Cover and cook the frittata on low heat for about 3-5 minutes until
the eggs are set. Loosen the frittata from the skillet and cut into
wedges or serve directly from the skillet.
Servings: 4
Serving size: 1/4th of frittata
Nutrition per Serving:
125 Calories, 18 Calories from Fat, 2g Total Fat, 0g Saturated Fat,
0mg Cholesterol, 50mg Sodium, 9g Carbs, 1g Dietary Fiber, 1g Sugars,
11g Protein
Exchanges: 2 meats
Change settings via the Web (Yahoo! ID required)
Change settings via email: Switch delivery to Daily Digest | Switch format to Traditional
Visit Your Group | Yahoo! Groups Terms of Use | Unsubscribe
No comments:
Post a Comment