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Low GI Recipe: Vanda’s Baked Frittata

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June 10, 2009 by Johanna Burani

Low GI Recipe: Vanda's Baked Frittata

Vanda is my good friend and a fabulous cook. She lives in Friuli, northern Italy, in a small town very close to mine. She espouses to the freshest ingredients in her cooking. Her dishes are simple, wholesome and usually picked directly from her vegetable garden. This recipe is a great example of her delicious home cooking.

Low GI Recipe: Vanda's Baked Frittata
Vanda is my good friend and a fabulous cook. She lives in Friuli, northern Italy, in a small town very close to mine. She espouses to the freshest ingredients in her cooking. Her dishes are simple, wholesome and usually picked directly from her vegetable garden. This recipe is a great example of her delicious home cooking.
Created by:
Cuisine: Italian
Recipe type: Vegetarian Entree
Serves: 4
Ingredients
  • 4 eggs ¼ cup fat free milk
  • 2 medium zucchini (approx. 10 oz) ½ tsp. salt
  • 2 tbsp. sundried tomatoes, minced 1 tbsp. plain breadcrumbs
  • 2 oz. part skim ricotta 1 tbsp. grated cheese
Instructions
  1. Wash the zucchini, trim the ends and cut them into thin horizontal slices. Cook 5-6 minutes in a non-stick pan stirring frequently.
  2. Preheat oven to 350 F. Cover the bottom of a 9-inch square baking pan with parchment paper or non-stick vegetable spray.
  3. Whisk the eggs in a medium bowl. Add the sun-dried tomatoes, ricotta, milk and salt and continue to whisk until ingredients are well combined. Gently fold in the cooked zucchini.
  4. Pour the mixture into the baking pan. Sprinkle the breadcrumbs and cheese over the top.
  5. Bake for 20 minutes or until the top turns golden brown. Allow to cool slightly. Cut into four diagonal pieces.
Nutrition Information
Serving size: ¼ of frittata Calories: 88 Fat: 8g Saturated fat: 2g Carbohydrates: 5g Fiber: 1g Protein: 8g Cholesterol: 218mg

 


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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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