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The Recipe Instructions |
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Ingredients
Nonstick cooking spray, as needed
1/2 cup chopped onion
1 medium red bell pepper, seeded, and
cut into thin strips
1 cup broccoli florets, blanched, drained
1 cup cooked quartered unpeeled red potat
6 egg whites
1 cup cholesterol-free egg substitute
1 tbsp chopped fresh parsley
1/2 tsp salt
1/4 tsp freshly-ground black pepper
1/2 cup shredded reduced-fat Cheddar cheese, (2 oz)
Directions
Spray large nonstick ovenproof skillet with cooking spray; heat over medium
heat until hot. Add onion and bell pepper; cook and stir 3 minutes or
until crisp-tender.
Add broccoli and potatoes; cook and stir 1 to 2 minutes or until heated
through.
Whisk together egg whites, egg substitute, parsley, salt and black pepper
in medium bowl.
Spread vegetables into even layer in skillet. Pour egg white mixture over
vegetables; cover and cook over medium heat 10 to 12 minutes or until egg
mixture is set.
Meanwhile, preheat broiler. Top fritatta with cheese. Broil 4 inches from
heat 1 minute or until cheese is bubbly and golden brown. Cut into
wedges.
This recipe yields 4 servings.
Exchanges Per Serving: 1 Starch, 2 Meat.
Nutrition Facts: Calories 163; Calories from Fat 12%; Total Fat 2g;
Saturated Fat 1g; Protein 17g; Carbohydrates 19g; Cholesterol 8mg;
Sodium 686mg; Dietary Fiber 2g.
Comments: Red bell pepper and broccoli are a nutritious duo that combine
in this frittata to provide half the Recommended Dietary Allowance of
vitamin A and more than twice the RDA of vitamin C.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-09-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 46 Calories; trace Fat (2.7%
calories from fat); 6g Protein; 5g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 355mg Sodium. Exchanges: 1/2 Lean Meat; 1 Vegetable.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Farmstand Frittata Recipe brought to you by Diet Recipes To-Go
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The Glycaemic Index Diet
The gi (or glycaemic index) weight loss program is reliant on the glycaemic index, a list of foods and a score illustrating the ease with which the carbs in the food type gets transformed to sugar in your blood stream. The theory is that slow release foods (ie with a low Glycaemic score), will keep you feeling full for longer and help you to consume less food without craving snacks all the time. It's also extremeley effective for individuals with diabetes, as the low GI food types are useful in preventing rises in blood glucose amount. The Atkins’ Diet Although it originated back in the 1960s, the atkins diet achieved most of its fame during the last few years. Having many well known film stars amongst its supporters, it enables fat reduction whilst encouraging you to eat many foods that are not normally available to dieters, like beef and hard cheeses. With this diet you are supposed to eat fat and protein, it is the carbs that are on the banned list. Because of this, it is known as a low carb/high protein, weight loss regime. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, amongst them, cereals and pasta made from white flour. With the atkins diet the foods you are encouraged to eat continues to be nutrient-rich unprocessed foods like meat, fish and poultry. You also can eat shellfish, regular full fat cheese, butter and olive oil. The Atkins’ Diet Theory The theory of the atkins diet is that even though our bodies use both fats and carbohydrates to change into glucose, it is the carbs which are burned initially. If we consume fewer carbohydrates, we will utilise our stored fat and we will lose weight. Although inviting, this theory is contentious, not all nutritionalists agree and some feel it can sometimes be bad for your health. Foods rich in lycopene (includes apricot, red bell peppers & tomato puree) Lycopene is a non-synthetic chemical compound and member of the carotenid family. Lycopene is the reason for the dark red color of quite a few foods. Intrestingly, unlike most other vitamins, this useful phytochemical does not become less effective if subjected to heat, but is in actuality enhanced by going through the cooking process. . Its most important benefit is that it works as an antioxidant and seems to be an asset in the fight to lower the risk of developing cancer. This useful phytochemical is the strongest quencher of singlet oxygen, which is connected with aging of the skin. It is also thought by many researchers to block the progression of atherosclerosis. |