low carb recipes: Frittata with vegetables and rice

Frittata with vegetables and rice

This quick and easy dish is a great way to use leftovers on Friday night, using the same rice and vegetables cooked the day before. In addition, these remnants make excellent lunches, try them with pasta sauce.

Tip: make sure you use a pan with a handle made ​​of metal. If your stove does not have a lid, use a pizza pan to cover it.

Servings: 6
Degree of Difficulty: Easy

NUTRITIONAL INFORMATION

Calories: 132
Protein 8 g
Fat: 5 g
Saturated fat: 1 g
Cholesterol: 124 mg
Carbohydrates: 13 g
Fibre: 2 g
Sugars: 2g
Sodium: 134 mg
Potassium: 235 mg

INGREDIENTS

10 ml (2 tsp.) Canola oil

1 shallot, minced

2 cloves garlic, minced

500 ml (2 cups) fresh or frozen broccoli, chopped

Half a red pepper, diced

5 ml (1 tsp.) Curry paste or powder

125 ml (½ cup) of organic vegetable broth

Cooked 250 ml (1 cup) brown rice (prepared without salt)

4 eggs

3 egg whites

1 ml (¼ tsp.) Freshly ground black pepper

INSTRUCTIONS

In a nonstick skillet 20 cm (8 in.), heat oil over medium heat. Cook shallots and garlic for 2 minutes or until they are tender. Jousting broccoli, pepper and curry powder and stir to coat. Add broth, cover and cook for 5 minutes or until broccoli is tender. Add rice and stir to coat.

Meanwhile, whisk together eggs, egg whites and pepper. Pour over vegetable mixture, lifting and mixing the eggs is using a spatula. Cover and cook for about 8 minutes or until edges are frozen and swollen. Broil about 15 cm (6 in.) of the element for 2-4 minutes or until inserted in center comes out clean and witness the top is golden brown.


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