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Pea and Spinach Frittata
Source: Diabetic Cooking Magazine

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

Prep Time: 10 minutes
Cook Time: 15 minutes
Difficulty: Easy

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
1/2 Fat , 1 Vegetables , 1/2 Meat , 1 Starch , 1 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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1 each  cooking spray
1 cup  fresh chopped onion
0 1/4 cup  cold water
1 cup  Peas, green, sweet, frozen
1 cup  fresh chopped spinach
6 each  egg whites
2 each  eggs
0 1/2 cup  cooked long grain brown rice
0 1/4 cup  fat free milk
2 tbsp  Cheese, romano, dried, grated
1 tbsp  fresh peppermint
0 1/4 tsp  black pepper
0.125 tsp  salt
  1. Coat large skillet with nonstick cooking spray.
  2. Combine onion and water in skillet. Bring to a boil over high heat.
  3. Reduce heat to medium. Cover and cook 2 to 3 minutes or until onion is tender.
  4. Stir in peas and cook until peas are heated through.
  5. Drain. Stir in spinach. Cook and stir about 1 minute or until spinach just starts to wilt.
  6. Meanwhile, combine egg whites, eggs, rice, milk, 2 tablespoons Romano cheese, mint, pepper, and salt in medium bowl.
  7. Add egg mixture to skillet.
  8. Cook, without stirring, 2 minutes until eggs begin to set.
  9. Run large spoon around edge of skillet, lifting eggs for even cooking.
  10. Remove skillet from heat when eggs are almost set but surface is still moist.
  11. Cover; let stand 3 to 4 minutes or until surface is set.
  12. Garnish top with additional Romano cheese, if desired.
  13. Cut into 4 wedges to serve.

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