This diabetic main meal is an Italian open-face omelette that features vegetables filling encapsulating silver beet, capsicum, celery stalks, button mushrooms, carrots, onions and garlic. Slightly differ from omelette which is cooked on a stovetop and served folded, this diabetes-friendly frittata is partially cooked on a stovetop then baked in oven. This frittata is just as good eaten at room temperature as it is hot from the oven.
Preparation time 15 minutes
Cooking time 45 minutes
Serves 4
Silver Beet, Mushroom and Capsicum Frittata Recipe | Diabetic Main Meal Recipes
Ingredients :
500g silver beet, trimmed, chopped coarsely
1 tablespoon low-fat dairy-free spread
1 medium brown onion (150g), chopped finely
2 cloves garlic, crushed
1 medium capsicum (200g), chopped finely
2 trimmed celery stalks (100g), chopped finely
100g button mushrooms, sliced thinly
2 large carrots (360g), grated coarsely
¼ cup (40g) polenta (corn meal mush)
¼ cup coarsely chopped fresh basil
3 eggs, beaten lightly
3 egg whites, beaten lightly
1/3 cup (80ml) no-fat milk
Method :
- Preheat oven to 180°C/160°C fan-forced. Line 20cm x 30cm lamington pan with baking paper.
- Boil, steam or microwave silver beet; drain on absorbent paper.
- Melt spread in large deep frying pan; cook onion and garlic, stirring, until onion softens. Add capsicum, celery and mushrooms: cook, stirring, until vegetables just soften.
- Stir silver beet, carrot, polenta and basil into vegetable mixture. Remove from heat; cool 5 minutes.
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- Silver Beet | Swiss Chard | Chard
Stir in combined eggs, egg whites and milk. Spread frittata mixture into pan; bake, uncovered, about 35 minutes or until browned lightly and firm to the touch.
(Right) Silver beet, also known as swiss chard or chard, is a leafy, dark green vegetable.
Serving suggestion :
Serve frittata with a salad of mixed grape, cherry and teardrop tomatoes.
Nutritional facts per serving :
809kJ (193 cal); 6.7g total fat (1.6g saturated fat); 19.3g carbohydrate; 8.3g fiber; medium GI
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