Vegetable Frittata (with Egg Substitute)


171 Protein: 12g Carbohydrates: 11g Fat: 9g Saturated Fat: 4g Cholesterol: 195mg Sodium: 252mg Fiber: 2g PCF Ratio: 28-24-48 Exchange Approx.: 1 Vegetable, 1 Lean Meat, 2½ Fats


1½ tablespoons olive oil

4 ounces red pepper, chopped

3 large eggs

4 ounces egg substitute (or egg whites)

4 ounces asparagus, cut diagonally in 1″ pieces

¾ cup potatoes, cooked and cubed

1/3 cup feta cheese, crumbled

1 teaspoon oregano

  • Preheat oven to 350°F. Using ovenproof nonstick skillet, heat olive oil over medium heat. Add red peppers; cook until softened.

  • In medium bowl, beat together eggs and egg substitute. Add asparagus, potatoes, feta, and oregano.

  • 3. Pour eggs into skillet; gently stir until eggs on bottom of pan begin to set. Gently pull cooked eggs from side of skillet, allowing liquid uncooked egg on top to come in contact with heated skillet. Repeat, working all around skillet, until most of eggs on top have begun to set.

  • Transfer skillet to oven; bake until top is set and dry to the touch, about 3–5 minutes. Loosen frittata around edges of skillet and invert onto serving plate.

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