Boar’s Head® Feta Cheese and Roasted Red Pepper Squares
A new way to enjoy these distinct, delicious flavors
Number of Servings: 10
1 tbsp extra virgin olive oil
1 onion (medium, sliced thinly)
2 garlic cloves (crushed or chopped)
2.5 cups egg substitute, liquid (equivalent of 10 eggs)
3 oz roasted red bell peppers (drained)
1/8 tsp black ground pepper
1/4 tsp salt
5 basil leaves (cut in strips with knife or scissors)
1/3 cup chopped parsley
3 oz Boar's Head® Feta Cheese Crumbles
Crush or chop garlic and set aside for several minutes. Preheat oven to 375F. Heat the oil in a nonstick skillet over medium-high heat. Cook the onions until soft and lightly browned. Add the garlic, stir and set the skillet aside.
In a medium bowl, mix the egg substitute, roasted red bell peppers, salt, pepper, basil and parsley. If your skillet is ovenproof, pour the egg substitute mixture over the onions and garlic. Otherwise move the onions and garlic into a baking pan or soufflé dish that's been sprayed with nonstick cooking spray, and pour the egg mixture over it. Be sure to spray the sides as well as the bottom with the nonstick cooking spray. Sprinkle the crumbled feta cheese over the top.
Bake 18 to 20 minutes or until the center is set. Gently use a knife to loosen the sides of the frittata from the pan or dish. Slide the frittata onto a plate or cover the dish with a plate and invert the dish to remove the frittata. Serve right away.
Serves 10 for appetizers. Cut into small squares or wedges depending on the shape of your frittata.
Nutritional Information (per serving)
Total Carbohydrates: 4.43 g
Dietary Fiber: 0.69 g
Total Fat: 4.91 g
Saturated Fat: 1.46 g
Trans Fat: 0.04 g
Cholesterol: 5.42 mg
Sodium: 309.69 mg
Protein: 9.77 g
Vitamin A: 573.87 IU
Vitamin C: 7.18 mg
Calcium: 83.00 mg
Iron: 7.67 mg
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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