From: An Egg-cellent Idea
The WEBB Cooks by Robyn Webb, MS, LN www.diabetes. org
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_,_._,___
Add more friends to your messenger and enjoy! Invite them now.
0 comments:
Post a Comment