Onion, Tomato, and Parmesan Frittata

DIABETES QUICK FIX

By LINDA GASSENHEIMER

Tribune News Service (TNS) E njoy this light, vegetarian frittata. You can use any vegetables you have on hand and use this recipe as a guide for amounts.

Frittatas and omelets are different things. A frittata is cooked very slowly over low heat making it firm and set, while an omelet is cooked fast over high heat making it creamy and runny. A frittata needs to be cooked on both sides. Some people flip it in the pan, but a much easier technique is to place it under a broiler for a minute.

Helpful hints:

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A quick way to chop dill and parsley is to wash and dry the herbs and then snip the leaves with scissors right off the stem.

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Toast baguette with cheese in a toaster oven or under a broiler.

■ Use an oven-proof skillet that can go under the broiler.

Shopping list:

To buy:1 can diced tomatoes, 1 bunch fresh dill, 1 bunch fresh parsley, 1 small piece Parmesan cheese, 1 can olive oil spray, 1 whole wheat baguette.

Staples: onion, eggs, black peppercorns.

Onion, Tomato, and Parmesan Frittata

1 cup thinly sliced onion 1 cup drained, low sodium canned diced tomatoes 1/4 cup fresh dill leaves, torn into bite-size pieces 1/4 cup chopped parsley leaves 3 whole eggs 4 egg whites 3 tablespoons grated Parmesan cheese 1/8 teaspoon freshly ground black pepper Olive oil spray 1/2 whole-wheat baguette (6 ounces total), cut into 2 pieces

Preheat broiler. Place onion and tomatoes in a microwave-safe bowl. Microwave on high 3 minutes. Remove from microwave and add dill and parsley. Mix whole eggs and egg whites together in a large bowl. Add Parmesan cheese, onion and tomato mixture, and pepper. Heat a 9-inch nonstick skillet over medium-low heat. Spray with olive oil spray and add the egg mixture. Reduce the heat to low. Cook without browning the bottom for 10 minutes. The eggs will be set, but the top will be a little runny. Place pan under the broiler for 1 minute until the top is set but not brown. Remove frittata from pan and cut in half. Slide halves onto 2 plates. Toast bread and spray one side of each piece with olive oil spray. Serve frittata with 1 piece of toast per person.

Yield 2 servings. Per Serving for meal: Total Calories 390, Total Fat 13 g, Saturated Fat 4.0 g Monounsaturated Fat 5.3 g, Sodium 640 mg, Cholesterol 285 mg, Total Carbohydrate 42 g, Fiber 6 g, Sugars 6 g, Protein 26 g, Potassium 590 mg, Phosphorus 245 mg Exchange: 2 starch, 2 nonstarchy vegetable, 2 lean protein, 2 fat

From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or at www.shopdiabetes.org.

A frittata with tomatoes and chives.

Erik Rous / Dreamstime / TNS