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Nutrition and Fitness

Vegetable Skillet Frittata

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Note: This recipe is especially for kids with diabetes, but can be a nutritious part of almost anyone's diet.

Prep time: 15 minutes

Ingredients:

  • 1½ c. hash browns
  • 1½ c. egg whites
  • ½ c. onion, chopped
  • ½ c. red pepper, chopped
  • 1 c. broccoli florets, cut into small pieces
  • ¾ c. light cheddar cheese
  • 1 tbsp. margarine

Directions:

  1. Preheat broiler.
  2. Wrap handle of skillet with nonstick aluminum foil.
  3. In skillet, sauté vegetables and hash browns in 1 tbsp. light margarine over medium heat for 5 minutes.
  4. Spread hash browns and vegetables evenly in skillet.
  5. Pour egg whites into skillet over the hash browns and vegetables.
  6. Cook until eggs are almost set.
  7. Top with cheese. Broil until cheese is melted.

Serves: 4

Serving size: ¼ of 10" skillet

Nutritional analysis (per serving):
215 calories
10 g protein
9 g fat
5 g sat. fat
17 g carbohydrate
2 g fiber
22 mg cholesterol
340 mg sodium
177 mg calcium
1.2 mg iron

Diabetic exchanges:
1½ carbohydrate exchanges

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Use any veggies you have, either fresh or frozen (thawed first). Add ½ cup of leftover ham, chicken, or turkey to increase the amount of protein.

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

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