Ingredients
Vegetable cooking spray
1 med. Poblano chili/sliced
1 med. onion, sliced
2 C sliced mushrooms
2 cloves garlic/minced
2 T finely chopped parsley
1/2 C vegetable, or chicken broth
1-1/2 C egg substitute or 6 eggs
1/4 C- FF milk
1/2 C cooked brown rice
1/2 C (2 oz) shredded FF Cheddar cheese
1/4 tsp salt
1/8 tsp pepper
4 slices Italian, or French, bread
4 tsp grated Parmesan cheese
Spray a medium oven-proof skillet with cooking spray; heat until hot. Sauté vegetables 5 minutes; add parsley and broth. Cook covered over medium heat until vegetables are tender and liquid is absorbed, about 5 minutes.
Beat egg substitute and milk, mix in cooked rice, Cheddar
cheese, salt, and pepper, pour over vegetables in skillet; cook without stirring, uncovered, over medium-low heat until egg is set and lightly browned on bottom, 15 to 20 minutes.
Broil frittata 6 inches from heat source until cooked on top, 3 to 4 minutes; invert frittata onto plate, slide back into skillet, and cook until lightly browned, 3 to 5 minutes.
Sprinkle bread with Parmesan cheese; broil 6 inches from heat source until browned, 2 to 3 minutes. Slide frittata onto serving plate; cut into wedges. Serve with Parmesan toast.
Nutritional Information Per Serving: Calories: 212, Fat: 2.2 g, Cholesterol: 4.4 mg, Sodium: 590 mg, Protein: 18.4 g, Carbohydrate: 30 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Bread/Starch, 1-1/2 Meat
