Makes 2 servings
This dish makes a delicious quick meal or snack. If you don’t have any pita bread on hand, serve it with whole-grain toast.
| 4 | eggs | 4 |
| 1 tbsp | water | 15 mL |
| 1 tsp | olive oil | 5 mL |
| 1/4 cup | chopped onion | 50 mL |
| 1/2 tsp | minced garlic | 2 mL |
| 2 cups | packed chopped Swiss chard | 500 mL |
| 2 tbsp | chopped fresh basil (or 1/2 tsp/2 mL dried) | 25 mL |
| 1/4 cup | grated Parmesan cheese | 50 mL |
| 2 | small (6-inch/15 cm) pita breads | 2 |
- In a small bowl, whisk together eggs and water. Set aside.
- In a small (8-inch/20 cm) nonstick skillet, heat oil over medium- high heat. Add onion and garlic; cook for 1 to 2 minutes. Stir in chard and basil (it will cook down; if necessary, add it in 2 batches); cook for 3 to 4 minutes or until chard is wilted. Remove from pan; set aside.
- Wipe skillet and place over medium heat. Add half of the chard mixture and half of the egg mixture. Cook for 3 to 5 minutes or until browned on the bottom but still not completely set on top; sprinkle with half of the cheese. Flip frittata over; cook for 1 to 2 minutes or until browned and completely set. Remove from pan and cut in half. Repeat with remaining ingredients to make second frittata.
- Cut pitas in half; place frittata halves inside each half.
Tips
Chopped fresh spinach can easily be substituted for the Swiss chard. Experiment with other greens, too, such as collard greens, kale, mustard greens, dandelion greens and rapini; they are all great substitutes for the chard in this recipe.
Dietitian’s Message
While this dish is already a good source of fiber, you can increase the fiber by using whole-wheat pita bread instead of white pita bread.
Nutrients per serving
| Calories | 400 |
| Fat | 16.5 g |
| Saturated Fat | 5.6 g |
| Sodium | 694 mg |
| Protein | 24 g |
| Carbohydrate | 38 g |
| Fiber | 2 g |
Very High in: vitamin A, thiamine, riboflavin, niacin, folacin, vitamin B12, pantothenic acid, magnesium, iron
High in: calcium, zinc
Source of: vitamin C, vitamin B6, fibre
Diabetes Food Choice Values Per Serving:
2 1/2 Carbohydrate
3 1/2 Meat and Alternatives
© Great Food Fast. Dietitians of Canada. 2000. Published by Robert Rose Inc. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.
This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Feb. 11, 2014
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