Spring Frittata with Peas, Herbs and Parmesan (Low-GI)

Bring the bright, fresh flavors of spring to your breakfast table with this elegant Frittata With Peas, Herbs and Parmesan. Often, those managing insulin resistance are told to steer clear of peas due to their natural sweetness, but when prepared mindfully, they are a magnificent addition to a metabolic-health-focused lifestyle.

In this recipe, we cushion a sweet burst of fresh, steamed peas within a massive matrix of lean protein from six egg whites and a whole egg. Whisked with unsweetened almond milk and a generous handful of fragrant garden herbs—like chives, tarragon, or parsley—this frittata bakes up beautifully fluffy and light. A finish of savory, freshly grated Parmesan brings a sharp, umami richness that ties the whole dish together. It’s a sophisticated, satisfying, and deeply comforting meal that lets you enjoy the natural sweetness of green vegetables with complete peace of mind.

Glycemic Index Profile

The Synergistic Effect: Even though peas sit slightly higher on the GI scale than leafy greens, their small carbohydrate impact is entirely blunted here. The overwhelming amount of egg protein and the healthy fats from the olive oil slow your digestion down significantly, ensuring the carbs from the peas enter your system at a safe, slow crawl.

Print Recipe

Spring Frittata with Peas, Herbs and Parmesan (Low-GI)

Courses: Breakfast

Total Time 30 mins

Servings: 1 Calories: 279

Description

7 egg whites and one yolk bring the protein with this lovely pea and herb frittata. Easy to make and dusted with a tablespoon of parmesan, you get taste, goodness, and muscular energy.

Ingredients

Servings

• 1 egg
• 6 egg whites
• 1 tablespoon plain, unsweetened almond milk
• Salt and freshly ground pepper to taste
• ⅓ cup fresh peas (steamed or cooked in salted boiling water for 4 to 5 minutes, or 1/3 cup thawed frozen peas)
• 2 - 3 tablespoons chopped fresh herbs, like chives, tarragon or parsley
• 1 tablespoon freshly grated fat-free Parmesan (Can also use 1 ounce fat-free feta)
• 1 teaspoon extra virgin olive oil

Instructions

1. Beat the eggs and almond milk in a bowl with salt and pepper to taste. Stir in the peas, chopped herbs, and Parmesan.
2. Heat the olive oil over medium-high heat in a heavy, 8-inch nonstick omelet pan. When a tiny bit of egg dropped into the pan sizzles and cooks at once, the pan is ready. Pour in the egg mixture. Swirl the pan to distribute the eggs, filling evenly over the surface. Shake the pan gently and tilt it, lifting up the edges of the frittata with the spatulat to let the liquid eggs run underneath during the first few minutes of cooking. After the first few minutes of cooking, turn the heat down to low, cover and cook 7 to 10 minutes, until the frittata is puffed and just about set. From time to time remove the lid and loosen the bottom of the omelet so that the bottom doesn’t burn, but turns golden
3. Eat it hot, or cool to room temperature, and serve, or chill. Cut into wedges to pack up and easily transport.

Nutrition Facts

Servings 1

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Amount Per Serving

Calories 279kcal

% Daily Value *

Total Fat 12g19%

Saturated Fat 2g10%

Cholesterol 186mg62%

Sodium 992mg42%

Potassium 404mg12%

Total Carbohydrate 4g2%

Dietary Fiber 2g8%

Sugars 2g

Protein 30g60%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

If the frittata is still runny on the top, flip it carefully by sliding the frittata out onto a plate, topping it with the pan, and flipping the whole thing so the uncooked side goes onto the hot pan.

Advance preparation: The frittata will keep for about 3 days in the refrigerator.

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