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Recipes Main Course Egg Main Courses
Recipes Main Course Egg Main Courses
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| Servings: | 6 |
| Author Notes: | Healthy eating expert Ellen Haas’s new book Diabetes Fit Food is a wonderful gift not only for diabetics, but for anyone trying to eat healthier. In its pages are over 200 recipes from America’s top celebrity chefs including Alice Waters, Todd English Norman Van Aken, Susan Feniger and Mary Sue Milliken, Lidia Bastianich and many more. With such a pedigree, you might think the recipe would be difficult to prepare, but not so. All are simple and straightforward, using easy to find wholesome ingredients, simple techniques and a short amount of time to produce finished dishes that tastes as good as they are good for you. |
| Ingredients: |
3 teaspoons olive oil 2 cups fresh spinach, washed, tough stems removed salt to taste freshly ground black pepper 4 large eggs 6 large egg whites 1 cup fat free crumbled feta cheese 2 teaspoons fresh chopped oregano 1/2 cup chopped onions 6 small potatoes, cooked and halved |
| Instructions: |
Prep Time: 15 Minutes Cooking Time: 20 Minutes 1. Heat 2 teaspoons of olive oil in a skillet over medium-high heat. Add the spinach and season with salt and pepper. Toss quickly until leaves are barely wilted, about 30 seconds. Remove from heat, drain, and set aside. 2. Whisk the eggs, egg whites, cheese, oregano, salt, and pepper together until thoroughly combined. 3. In an 8 inch or 10 inch ovenproof, nonstick skillet, heat the remaining teaspoon of olive oil over medium heat. Add the onion and cook until soft and translucent, about 5 minutes. 4. Turn the heat to low, and add the spinach and halved potatoes (cut side down). 5. Add the egg mixture (do not stir) and cook over low heat until the eggs are set, about 15 to 20 minutes. Meanwhile, preheat the broiler. 6. Place the skillet under the broiler for 30 to 45 seconds to finish cooking the top of the frittata. Nutrition Facts per Slice Exchanges: 1 Starch; 2 Lean Meat. Calories: 180; Calories from Fat 51; Total Fat 6g; Saturated Fat 1.4g; Trans Fat 0.0g; Polyunsaturated Fat 0.7g; Monosaturated Fat 2.9; Cholesterol 141mg; Sodium 508mg; Total Carbohydrate 18g; Dietary Fiber 2g; Sugars 3g; Protein 15g. |
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