Diabetic Living Australia – May-June 2019

Eggs are

a handy

source of

protein and

vitamins

GREEK-STYLE FRITTATA
PREP TIME: 15 MINS
COOK TIME: 15 MINS
SERVES 6 (AS A LIGHT MEAL)

10 x 60g eggs
1 /2 cup flat-leaf parsley
leaves, chopped
Freshly ground black pepper
1 Tbsp olive oil
1 large red onion, cut into wedges
3 large tomatoes, chopped into
large chunks
40g (1/4 cup) pitted black
olives, halved
60g reduced-fat feta, crumbled

Salad
3 cups rocket
1 large carrot, peeled into ribbons
1 large cucumber, peeled
into ribbons

1 small red capsicum, sliced

Balsamic glaze, to serve

1 Preheat a grill on high. Put

the eggs and parsley in a large

bowl. Season with pepper.

Whisk to combine.

2 Heat the oil in a large non-stick

oven- and flameproof frying pan

over medium-high heat. Add

the onion and cook for about

4 minutes or until it starts to

brown around the edges. Add

the tomato and olives and cook,

stirring once, for 2-3 minutes or

until the tomato starts to soften.

3 Reduce heat to medium and

pour the eggs over, stirring them

as they begin to set until about

half cooked, but still runny in

places (about 2 minutes). Scatter

over the feta. Place the pan under

the preheated grill and cook for

5-6 minutes or until the egg is

puffed up and golden.

4 To make the salad, toss the

rocket, carrot, cucumber and

capsicum in a bowl. Cut the

omelette into wedges and serve

with the salad, drizzling with the

glaze just before serving.

NUTRITION INFO

PER SERVE 1060kJ, protein 19g,

total fat 15g (sat. fat 4g), carbs 10g,

fibre 5g, sodium 368mg • Carb

exchanges ½ • GI estimate low

• Gluten free • Lower carb

GF LC

74 MAY/JUNE 2019 diabetic living