Vegetable Skillet Frittata

Note: This recipe is especially for kids with diabetes, but can be a nutritious part of almost anyone’s diet.

Prep time: 15 minutes

Ingredients:

• 1½ c. hash browns

• 1½ c. egg whites

• ½ c. onion, chopped

• ½ c. red pepper, chopped

• 1 c. broccoli florets, cut into small pieces

• ¾ c. light cheddar cheese

• 1 tbsp. margarine

Utensils:

• 10'' skillet (you'll need help from your adult assistant)

• measuring cup

• knife (you'll need help from your adult assistant)

• aluminum foil

Directions:

1. Preheat broiler.

2. Wrap handles of skillet with nonstick aluminum foil.

3. In skillet, sauté vegetables and hash browns in 1 tbsp. light margarine over medium heat for 5 minutes.

4. Spread hash browns and vegetables evenly in skillet.

5. Pour egg whites into skillet over the hash browns and vegetables.

6. Cook until eggs are almost set.

7. Top with cheese. Broil until cheese is melted.

Serves: 4

Serving size: ¼ of 10" skillet

Nutritional analysis (per serving):

232 calories

14 g protein

11 g fat

4 g sat. fat

22 g carbohydrate

2 g fiber

8 mg cholesterol

308 mg sodium

205 mg calcium

2.3 mg iron

Diabetic exchanges:

1½ carbohydrate exchanges

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Use fresh or frozen vegetables (be sure they’re thawed). Use any vegetable you have in your refrigerator. Add½ cup of leftover chicken, or turkey to increase the amount of protein.

Otherlinks:

Homemade Peanut Butter

Simple Snack Mix

Fun Fruit Kabobs

Blueberry Pancakes

Banana Bread