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Low GI Recipe: Beet Greens Frittelle

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September 1, 2012 by Johanna Burani

Low GI Recipe Beet Greens Frittelle

Italians love to use every part of every vegetable plant they can.  This recipe   incorporates the slightly bitter-tasting leaves of the rootbeet in a simple, quick and wholesome vegetable side dish or entree.  “Frittelle” translates as “fritters” but there’s nothing deep fried here!

Low GI Recipe: Beet Greens Frittelle
Italians love to use every part of every vegetable plant they can. This recipe incorporates the slightly bitter-tasting leaves of the rootbeet in a simple, quick and wholesome vegetable side dish or entree. “Frittelle” translates as “fritters” but there’s nothing deep fried here!
Created by:
Cuisine: Italian
Recipe type: Vegetable Side Dish or Vegetarian Entree
Serves: 4 as Side Dish - e as Entree
Ingredients
  • 7 oz. beet greens (15 leaves with stems)
  • 1 tablespoon olive oil
  • ¾ cup chopped red onion (3 oz.)
  • 1 large clove garlic, minced
  • ½ teaspoon sea salt
  • freshly ground black pepper to taste
  • 1½ tablespoons lemon zest (yellow part only)
  • 2 large eggs
  • 2 egg whites or ½ cup egg substitute
  • ½ cup freshly grated parmigiano-reggiano cheese
  • ¼ cup flavored breadcrumbs
Instructions
  1. Wash and pat dry beet greens. Coarsely chop and set them aside.
  2. Heat a large nonstick pan over medium-high flame. Add the olive oil, onion, garlic, salt and pepper. Saute’ for 1 minute, stirring frequently.
  3. Add in the greens, lower to medium heat and continue cooking for 5 minutes. Stir occasionally.
  4. Add in the lemon zest, mix throughly. Adjust seasonings. Set aside to cool.
  5. In a mixing bowl whisk together the next 4 ingredients (eggs through breadcrumbs). Add to the vegetable mixture and combine well using a wooden spoon.
  6. Over a medium flame heat a 5½” cast iron frying pan, previously coated with vegetable spray. Drop ½ cup of vegetable mixture into pan, slightly flatten with the back of a fork and cook for approximately 2 minutes on each side. Continue until all the vegetable-egg mixture is cooked. Serve hot, warm or cold.
Nutrition Information
Serving size: 1 fritter as Side Dish/ 2 as Entree - Calories: 170/340 Fat: 9g/18g Saturated fat: 3g/6g Carbohydrates: 0g/0g Fiber: 11g/21g Protein: 13g/25g Cholesterol: 106mg/212mg

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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