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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Pea and Spinach Frittata

Source: Diabetic Cooking Magazine

Hearty frittata with rice, cheese, peas, spinach, and fresh mint.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	155.0

Total Carbs	15.6 g

Dietary Fiber	2.8 g

Sugars	4.6 g

Total Fat	4.1 g

Saturated Fat	1.6 g

Unsaturated Fat	0.4 g

Potassium	244.9 mg

Protein	13.4 g

Sodium	272.4 mg

Dietary Exchanges 4.1 Fat, 0.7 Vegetables, 0.2 Meat, 0.1 Milk, 0.6 Starch, 0.6 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 each cooking spray 1.0
1 cup fresh chopped onion 0.25
0 1/4 cup cold water 1.0
1 cup Peas, green, sweet, frozen 1.0
1 cup fresh chopped spinach 6.0
6 each egg whites 2.0
2 each eggs 0.5
0 1/2 cup cooked long grain brown rice 0.25
0 1/4 cup fat free milk 2.0
2 tbsp Cheese, romano, dried, grated 1.0
1 tbsp fresh peppermint 0.25
0 1/4 tsp black pepper 0.125
0.125 tsp salt

Directions

Coat large skillet with nonstick cooking spray.
Combine onion and water in skillet. Bring to a boil over high heat.
Reduce heat to medium. Cover and cook 2 to 3 minutes or until onion is tender.
Stir in peas and cook until peas are heated through.
Drain. Stir in spinach. Cook and stir about 1 minute or until spinach just starts to wilt.
Meanwhile, combine egg whites, eggs, rice, milk, 2 tablespoons Romano cheese, mint, pepper, and salt in medium bowl.
Add egg mixture to skillet.
Cook, without stirring, 2 minutes until eggs begin to set.
Run large spoon around edge of skillet, lifting eggs for even cooking.
Remove skillet from heat when eggs are almost set but surface is still moist.
Cover; let stand 3 to 4 minutes or until surface is set.
Garnish top with additional Romano cheese, if desired.
Cut into 4 wedges to serve.