“Meatless Monday” Recipe of the Week – Zucchini-Tomato Frittata

May 17, 2021 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Zucchini-Tomato Frittata. To make this week’s recipe some of the ingredients you’ll be needing are Zucchini, Broccoli Florets, Eggs, Egg Whites, Low Fat Cottage Cheese, Spices and more! The Dish is 160 calories and 10 net carbs per serving! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Zucchini-Tomato Frittata
Jam-packed with veggies, including zucchini, tomato, broccoli, onion and bell peppers, this low-carb egg dish is a nutrient-rich way to start your day!


Nonstick olive oil-flavored cooking spray

1 cup sliced zucchini

1 cup broccoli florets

1 cup diced red or yellow bell pepper

3 whole eggs, lightly beaten*

5 egg whites, lightly beaten*

1/2 cup 1% low-fat cottage cheese

1/2 cup rehydrated sun-dried tomatoes (1 ounce dry), coarsely chopped**

1/4 cup chopped green onions with tops

1/4 cup chopped fresh basil

1/8 teaspoon ground red pepper

2 tablespoons grated parmesan cheese

Paprika (optional)

Yield: 4 servings
Serving size: 1 frittata wedge

1. Preheat broiler. Spray 10-inch ovenproof skillet with cooking spray. Place zucchini, broccoli and bell pepper in skillet; cook and stir over high heat 3 to 4 minutes, or until crisp-tender.

2. Combine whole eggs, egg whites, cottage cheese, tomatoes, onions, basil and ground red pepper in medium bowl; mix well. Pour egg mixture over vegetables in skillet. Cook, uncovered, gently lifting sides of frittata so uncooked egg flows underneath. Cook 7 to 8 minutes, or until frittata is almost firm and golden brown on bottom. Remove from heat. Sprinkle with parmesan.

3. Broil about 5 inches from heat 3 to 5 minutes, or until golden brown on surface. Garnish with paprika, if desired. Cut into 4 wedges. Serve immediately.

*Note: Or, substitute with cholesterol-free egg substitute to equal 6 large eggs.

**Note: To rehydrate sun-dried tomatoes, pour 1 cup boiling water over tomatoes in small bowl. Let soak 5 to 10 minutes, or until softened; drain well.

Nutrition Information:
Calories: 160 calories, Carbohydrates: 13 g, Protein: 16 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 163 mg, Sodium: 305 mg, Fiber: 3 g

Subscribe to Diabetes Self-Management Magazine
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Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
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