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The Recipe Instructions |
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Ingredients
1 tbsp peanut oil
3 scallions, minced
2 tsp grated ginger
2 garlic cloves, minced
1 cup diced red pepper
4 eggs
8 egg whites
2 tbsp lite soy sauce
1 cup fresh bean sprouts
1 cup trimmed and halved fresh snow peas
1 tbsp toasted sesame seeds
Directions
In a large nonstick, oven-proof skillet over medium-high heat, heat the
oil. Add the scallions, ginger, and garlic and saute for 1 to 2 minutes.
Add the red pepper and saute for 3 minutes.
Mix together the eggs and soy sauce. Add to the skillet. Cook over medium
heat for 8 to 10 minutes until eggs are set on bottom.
Place the bean sprouts and snow peas over the eggs. Sprinkle with sesame
seeds. Place in the oven at 350 degrees and bake just until top is set,
about 8 to 10 minutes. Watch carefully that eggs are just cooked and do
not become tough.
Set oven to broil. Broil the frittata for 30 seconds just to give it a
nice browned color. Serve in wedges.
This recipe yields 6 servings. Serving size: 2 eggs, 1/2 cup vegetables.
Exchanges Per Serving: 2 Vegetable, 2 Very Lean Meat.
Nutrition Facts: Calories 125; Calories from Fat 28; Total Fat 3g;
Saturated Fat 1g; Cholesterol 144mg; Sodium 426mg; Carbohydrates 9g;
Dietary Fiber 1g; Sugars 5g; Protein 15g.
Comments: A nutritious morning meal packed with good things.
Source:
"The Webb Cooks by Robyn Webb, MS, LN at http://www.diabetes.org"
S(Formatted for MC6):
"08-16-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2002"
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Per Serving (excluding unknown items): 97 Calories; 6g Fat (54.9% calories
from fat); 9g Protein; 2g Carbohydrate; trace Dietary Fiber; 125mg
Cholesterol; 112mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 0
Vegetable; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
Contributor: Robyn Webb, MS, LN
Preparation Time: 0:00
Servings: 6
Diet Sunday Morning Asian Frittata Recipe brought to you by Diet Recipes To-Go
Diet informationThe Zone Diet The Zone diet is a nutrition and weightloss system initially created by Barry Sears in a series of books, publications and an accompanying website. The Zone diet isn’t particularly a fat reduction diet, nevertheless many people discover that they manage to lose body weight by following the zone diet. The 'science' behind the Zone Diet is that if one can manage to limit the levels of two key hormones, (insulin and glucogen), then your body releases eicosanoids which, in turn puts your body in a balanced state that is a lot more healthful than usual, which is known as the zone. Sears holds the theory that when in the 'zone', your body is working at its best and, because of this, does not need to convert surplus energy to fat. The most important method of the system is to maintain the exact ratio of carbs to proteins, and to take plenty of Omega 3 and omega 6. |