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Low GI Recipe: Frittata with Fresh Herbs

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July 1, 2009 by Johanna Burani

Low GI Recipe: Frittata with Fresh Herbs

A frittata is an open-faced omelet. Italian cooks usually welcome in springtime with a recipe like this one because the herbs in their gardens are lush enough to start snipping at their sprigs and leaves.

When I’m not in my Italian home, I’m a city girl, with nothing more than a few potted herbs and tomato plants on my deck. In early fall, before the cold sets in, I start cooking with whatever herbs I still have growing. The beauty of this recipe is that you can choose whatever herbs you may have at arm’s length and your frittata will be as sumptuous as this one. I try to include at least three different herbs.

 


Low GI Recipe: Frittata with Fresh Herbs
A frittata is an open-faced omelet. Italian cooks usually welcome in springtime with a recipe like this one because the herbs in their gardens are lush enough to start snipping at their sprigs and leaves. When I’m not in my Italian home, I’m a city girl, with nothing more than a few potted herbs and tomato plants on my deck. In early fall, before the cold sets in, I start cooking with whatever herbs I still have growing. The beauty of this recipe is that you can choose whatever herbs you may have at arm’s length and your frittata will be as sumptuous as this one. I try to include at least three different herbs.
Created by:
Cuisine: Italian
Recipe type: Vegetarian Entree
Serves: 2
Ingredients
  • 3 eggs
  • ½ cup egg substitute
  • 2 tablespoons fresh chives, thinly sliced
  • 2 heaping tablespoons fresh thyme, stems removed
  • 2 heaping tablespoons fresh, flat leaf parsley, minced
  • ¼ cup fresh basil, ripped into tiny pieces
  • salt/freshly ground pepper to taste
  • vegetable spray
  • 1 teaspoon extra virgin olive oil
Instructions
  1. Place the eggs, egg substitute, the herbs and the salt and pepper in a medium sized bowl. Whisk until all the ingredients are blended.
  2. Cover the bottom of a 10-inch frying pan with vegetable spray. Heat over medium flame. Add the olive oil and, when it is warmed, add the egg- herb mixture.
  3. Cook the frittata for 5-6 minutes, using a spatula to lift the edges away from the pan. When the bottom looks cook, use the spatula or a flat cover or plate to flip it over to the other side and continue cooking for another 2 minutes.
  4. Serve immediately or at room temperature. The combined flavors of the herbs are even more pronounced the following day.
Nutrition Information
Serving size: ½ frittata Calories: 201 Fat: 10g Saturated fat: 3g Carbohydrates: 3g Fiber: 1g Protein: 16g Cholesterol: 320mg

 


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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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