Healthy Swaps-Real Women Eat Frittatas
The problem with quiche is generally the pie crust. Flaky, tender, salty –– and full of bad fats and nutritionally empty carbohydrates. A standard, 9-inch, ready-to-bake pie crust contains 41 grams of fat, 63 grams of carbohydrates, and 818 milligrams of sodium.
The good news is you don't need the crust. Frittatas are delicious, can be made with an infinite variety of ingredients (i.e., whatever you've got in your kitchen), and stand alone beautifully in nice, triangle slices. Heat butter and olive oil in a 10-inch, saut pan that can go in the oven. Add garlic, onions, shallots, spinach, leeks –– whatever you have. Reduce heat to medium-low. Beat 8 eggs with milk, salt, and pepper, and pour into pan. Lift your veggies with a spatula so egg mixture gets underneath. Once the sides lift easily from the pan, and the top is beginning to set, remove from heat. Sprinkle with grated cheese, layer with sliced tomatoes and herbs. Bake in a 350-degree oven for 10 minutes or until center is cooked through.
Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 3/08
Cranberry Orange-Glazed Pork Roast Herb Salad Mixed Bean and Vegetable Soup Spinach and Cheese Tortilla Pizza Sizzling Jumbo Shrimp Tofu and Snow Pea Soup Tropical Salsa Mocha Cream Puffs Spinach Salad Crabmeat and Pasta Salad
Years before I was diagnosed with type 2 diabetes, The Other Half came out of a doctor's appointment with a diagnosis of "borderline diabetes" and an ADA exchange diet sheet. His health insurance agency followed up on the diagnosis with a glucometer and test strips. After a year or so of trying to follow the diet plan and test his glucose levels, things appeared to be back in "normal" range, and stood there until a couple of years after my own diagnosis. Shortly...