Vegetable Skillet Frittata

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:

11/2 c. hash browns
11/2 c. egg whites
1/2 c. onion, chopped
1/2 c. red pepper, chopped
1 c. broccoli florets, cut into small pieces
3/4 c. light cheddar cheese
1 tbsp. margarine

Directions:

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

Serves: 4

Serving size: 1/4 of 10" skillet

Nutritional analysis (per serving):
232 calories
14 g protein
11 g fat
4 g sat. fat
22 g carbohydrate
2 g fiber
8 mg cholesterol
308 mg sodium
205 mg calcium
2.3 mg iron

Diabetic exchanges:
11/2 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 1/2 cup of leftover ham, chicken, or turkey to increase the amount of protein.

Reviewed by: Allison Brinkley, RD, LD/N
Date reviewed: March 2009

Related Resources

American Dietetic Association The American Dietetic Association offers nutrition news, tips, resources for consumers and dietitians, and a find-a-nutritionist search tool.

Meal Plans and Diabetes Kids with diabetes don't have to follow a special diabetes diet, but they may need to pay more attention to when they eat and how much is on their plates.

About Recipes for Kids With Diabetes These recipes are especially for kids with diabetes, but it can be a nutritious part of almost anyone's diet. Kids with diabetes may need to pay extra attention to the amount of carbohydrates they eat to maintain control of their blood sugar levels.