Diabetes Forecast

Spring Leek Frittata

Per Serving

Spring Leek Frittata

Makes: 6
Serving Size: 1/6 of pan
Calories 95
Fat 4.5 g
Saturated Fat 1.1 g
Trans Fat 0 g
Carbohydrate 6 g
Fiber 1 g
Sugars 2 g
Cholesterol 75 mg
Sodium 180 mg (without added salt)
Protein 9 g
Choices: Vegetable 1, Medium-fat meat 1
  • Makes: 6
  • Serving Size: 1/6 of pan
  • Preparation Time: 10 minutes
  • Cooking Time: 25 minutes


2 1/2 tsp. olive oil
2 med. leeks, bottom part only, washed and thinly sliced
2 garlic cloves, minced
1/2 cup reduced-sodium ham, diced
2 eggs
5 egg whites
1/4 cup fat-free milk
1 tsp. dried basil
1/2 tsp. dried thyme
Salt and pepper to taste
2 Tbsp. shredded reduced-fat Swiss cheese


  1. In a 10-inch nonstick oven-proof skillet or cast-iron skillet, heat the oil over medium heat. Add the leeks and garlic, and sauté for about 8 to 9 minutes until leeks are very soft. Add the ham and sauté for 2 minutes.
  2. In a bowl, beat together the eggs, egg whites, milk, basil, thyme, and salt and pepper to taste.
  3. Preheat the oven broiler, with the rack set 6 inches from the heat source. Slowly add the egg mixture on top of the leeks. Cook undisturbed for about 3 minutes. Using a thin-bladed spatula, lift up some of the eggs from the sides and tilt the pan to allow some of the eggs on top to fall to the bottom of the pan. Continue to cook the frittata until the frittata is no longer runny, but the top has some uncooked egg.
  4. Top the frittata with the Swiss cheese. Place the frittata in the oven and broil until the cheese melts and the top is set. Cut into wedges directly from the pan to serve.

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