Low GI Recipe: Seafood Mushroom Lasagna

Everyday meals are great when they are not only good tasting, but also quick and easy to make.  Meals for special occasions, on the other hand, are usually given special attention by Italian cooks and may require some extra time to plan and prepare.  Lasagne is often the first choice for a special menu.

Low GI Recipe: Seafood Mushroom Lasagna Everyday meals are great when they are not only good tasting, but also quick and easy to make. Meals for special occasions, on the other hand, are usually given special attention by Italian cooks and may require some extra time to plan and prepare. Lasagne is often the first choice for a special menu.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Pasta Serves: 8 Ingredients

  • 2 tablespoons olive oil
  • ½ cup shallots, finely chopped
  • 1 large clove garlic, minced
  • 8 oz. mushrooms, coarsely chopped
  • 1 tablespoon flat-leaf parsley, finely chopped (2-3 large sprigs)
  • ½ tablespoon fresh thyme, leaves only (6-8 small sprigs)
  • ½ lb. medium-size shrimp, cut into 6 pieces
  • ½ lb. bay scallops, quartered
  • salt, and freshly ground pepper, to taste
  • 2 cups 2% milk
  • 4 tablespoons butter or margarine
  • 4 level tablespoons all-purpose flour
  • 16 lasagne strips, uncooked

Instructions

  1. Preheat oven to 400 degrees Fahrenheit
  2. In a large heavy skillet, add the olive oil, shallots and garlic and sauté lightly for 2 minutes. Add in the mushrooms and continue sautéing for 2 minutes. Add the parsley and thyme, mix all ingredients well, and cook for 2 minutes.
  3. Increase heat to medium-high and add the shrimp. Cook for 2 minutes, stirring well. Add in the scallops. Continue cooking the mixture until all shrimp pieces have turned pink (approximately 2 minutes). Add salt and pepper to taste. Set aside.
  4. In a small pot, pour the milk and heat gently until it slowly begins to bubble (approximately 7 minutes), shut the heat and cover the milk to keep it hot.
  5. In a separate, small, heavy saucepan, melt the butter or margarine, add the flour and whisk briskly for 1-2 minutes, taking care to prevent browning.
  6. Gradually add the hot milk to the butter-flour mixture, a few tablespoons at a time, continuing to whisk. Continue until all the milk has been added and the mixture is smooth and thick enough to coat a spoon. Season with salt and pepper. Set aside.
  7. In a large pot with salted boiling water, cook the lasagne strips, 6 at a time, following the manufacturer’s instructions. However, limit cooking time to just 7 minutes. Remove the lasagne strips with a slotted spoon and place on a clean linen kitchen towel, taking care that they do not overlap. Continue until all the pasta is cooked.
  8. Assemble the lasagne as follows: Place 2-3 tablespoons of the plain white (besciamella) sauce on the bottom of a lasagne pan (13” x 9” x 21/4”). Add the remaining sauce to the seafood-mushroom mixture. Place 4 lasagne strips on the bottom of the pan, allowing them to slightly overlap. Spread about ¾ cup of the mixture evenly over the pasta. Keep forming layers this way until all the pasta and sauce are used up. There will be 4 layers.
  9. Cover the pan with aluminum and place it on the upper rack of the oven. Bake for 15 minutes. Remove aluminum foil and continue baking for another 5 minutes.
  10. Remove the pan from the oven, cover with aluminum foil and let it rest for 10 minutes before serving.

Nutrition Information Serving size: ⅛ of a pan Calories: 371 Fat: 12g Saturated fat: 3g Carbohydrates: 46g Fiber: 2g Protein: 22g Cholesterol: 59mg (assumes margarine)

Low GI Recipe: Sweet & Sour Cipolline

There are small Spanish and white onions, there are pearl and boiler onions and then there are “cipolline.” This wild onion variety is small and flat, rather than round, with a tiny pointed top end. They are easily found in Italy and are used in this type of recipe or in hearty meat or vegetable stews.

Slowly simmering or braising these onions accentuate their full distinct flavor. They are so good, I assure you that you can’t eat just one. In fact, why not double this recipe right from the start?

Low GI Recipe: Sweet & Sour Cipolline There are small Spanish and white onions, there are pearl and boiler onions and then there are “cipolline.” This wild onion variety is small and flat, rather than round, with a tiny pointed top end. They are easily found in Italy and are used in this type of recipe or in hearty meat or vegetable stews. Slowly simmering or braising these onions accentuate their full distinct flavor. They are so good, I assure you that you can’t eat just one. In fact, why not double this recipe right from the start?

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Vegetable Side Dish Serves: 6 Ingredients

  • 1 lb cipolline (approximately 30)
  • 1 Tablespoon extra virgin olive oil
  • 2 teaspoons sugar
  • ½ cup balsamic vinegar
  • ⅛ teaspoon salt

Instructions

  1. Bring 2 quarts of water to a boil in a medium sized saucepan. Cut an “x” in the root end of each onion. Drop the onions into the water and boil for 3 minutes.
  2. Drain the onions into a colander and cool under running cold water. Put the onions back into the saucepan, cover them with cold water and let them sit for at least 15 minutes (longer would be better). This is the secret to avoiding gastric distress later on.
  3. Drain the onions again in the colander and pat dry with a paper towel. Snip off the pointed top of each onion using kitchen scissors. The outer skin will now easily peel away.
  4. Heat the oil in a medium sized shallow pan. Add the onions, making sure they form just one layer. Brown them on all sides (approximately 10 minutes). Use two spoons to turn them in the pan.
  5. Add the remaining ingredients (sugar, vinegar and salt) and mix well. Lower the heat to a simmer, cover the pan and cook for 45 minutes. Turn occasionally.
  6. Using a slotted spoon, transfer the onions to a warm serving dish. Add a few tablespoons of water to the syrup in the pan and amalgamate well. Pour the sauce over the onions and serve.

Notes The flavors of this dish taste even better after 2-3 days. Nutrition Information Serving size: 5 onions Calories: 80 Fat: 3g Saturated fat: <1g Carbohydrates: 13g Fiber: 1g Protein: 1g Cholesterol: 0mg

Low GI Recipe: Fortified Scrambled Eggs

Italians don’t really eat eggs for breakfast but we do, whether we are in Morristown (New Jersey) or in Nimis (Friuli). Adding in some ricotta is a terrific way to fortify eggs with calcium, making this recipe a perfect choice for a simple, wholesome breakfast. In all honesty, these eggs taste so much better when I make them in Italy. I’m sure the freshly made ricotta from the local dairy farm has much to do with it!

Low GI Recipe: Fortified Scrambled Eggs Italians don’t really eat eggs for breakfast but we do, whether we are in Morristown (New Jersey) or in Nimis (Friuli). Adding in some ricotta is a terrific way to fortify eggs with calcium, making this recipe a perfect choice for a simple, wholesome breakfast. In all honesty, these eggs taste so much better when I make them in Italy. I’m sure the freshly made ricotta from the local dairy farm has much to do with it!

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Breakfast Serves: 4 Ingredients

  • 4 large eggs
  • 1 cup egg substitute
  • ¼ cup light ricotta
  • 2 tbsp. grated parmigiano cheese
  • 2 tbsp. chopped fresh chives
  • salt/pepper to taste

Instructions

  1. Whisk together all the ingredients in a medium-sized mixing bowl.
  2. Evenly cover a medium-sized frying pan with vegetable spray. Heat over medium flame until surface is hot.
  3. Add the egg mixture and begin to stir for about 2 minutes from the outside to the center with a wooden spoon. Lower the heat if necessary to assure uniform cooking. Serve immediately.

Nutrition Information Serving size: ¼ of total Calories: 146 Fat: 8g Saturated fat: 3g Carbohydrates: 2g Fiber: <1g Protein: 16g Cholesterol: 248g

Low GI Recipe: Baked Belgian Endives

Low GI Recipe: Baked Belgian Endives

Italians love “indivia.” Vegetable greens, raw and cooked, play a prominent role in Italian meal planning all year long but some are given special attention for holiday meals. This recipe has graced our table at Christmas and special family events. The exquisite blending of its flavors belies the simplicity of the preparation of this side dish.

Low GI Recipe: Baked Belgian Endives Italians love “indivia.” Vegetable greens, raw and cooked, play a prominent role in Italian meal planning all year long but some are given special attention for holiday meals. This recipe has graced our table at Christmas and special family events. The exquisite blending of its flavors belies the simplicity of the preparation of this side dish.

Low GI Recipe: Baked Belgian Endives

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Vegetable Side Dish Serves: 8 Ingredients

  • 8 endives, approximately 5 oz each
  • 2 tablespoons salted butter
  • pinch salt
  • pinch sugar
  • ½ cup (approximately 2 oz) gorgonzola, crumbled
  • 2 tablespoons (5 halves) walnuts, chopped

Instructions

  1. Trim a thin sliver off the root end of each endive. Slice vertically each endive in half taking care to keep loose leaves together. Under running water, gently wash them, shake off excess water and pat dry with a paper towel.
  2. Melt the butter in a heavy, deep skillet, large enough to accommodate the endives in one layer. Lower the flame and place the halved endives in the skillet cut side down. Sprinkle the salt and sugar. Cover tightly and cook slowly for 15 minutes.
  3. Using 2 spoons or small tongs, carefully turn the endives over and continue to cook for another 15 minutes.
  4. In the meantime, heat the oven to 375 degrees. Cover the bottom of an oven-proof casserole with vegetable spray. When the endives are full cooked, carefully transfer them to the casserole. Pour any pan juices over them, sprinkle the cheese and the nuts. Bake for 15 minutes. Serve hot.

Nutrition Information Serving size: 2 halves Calories: 80 Fat: 6g Saturated fat: 3g Carbohydrates: 1g Fiber: <1g Protein: 2g Cholesterol: 14mg

Low GI Recipe: Cream of Carrot and Celery Soup

This simple, earthy soup tastes like it came right out of Mother Nature’s very own soup kettle! It’s wholesome, smooth and absolutely delicious. Make a double batch and freeze some. It will taste just as good the second time.

Low GI Recipe: Cream of Carrot and Celery Soup This simple, earthy soup tastes like it came right out of Mother Nature’s very own soup kettle! It’s wholesome, smooth and absolutely delicious. Make a double batch and freeze some. It will taste just as good the second time.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Soups Serves: 4 Ingredients

  • 4 carrots (approx. 8 oz)
  • small head celery (approx. 24 oz)
  • 2 tsp salt
  • 2 scarce tsp caraway seeds
  • 4 slices hearty rye bread
  • 4 tsp extra virgin olive oil
  • 4 tsp grated parmigiano-reggiano

Instructions

  1. Wash the vegetables with a vegetable brush. Cut off the ends and cut in half horizontally. Place vegetables in a large pot with 5 cups of salted water. Cover and cook over moderate heat for 30 minutes or until vegetables are tender.
  2. Remove ¼ of the vegetables at a time and place in a blender. Process on high to attain a smooth puree. Add some of the liquid if needed. Pour puree into a medium sized pot. Continue processing all the vegetables until they are all pureed and in the pot. Add remaining broth and keep warm on low heat. Stir in the caraway seeds and mix well.
  3. Place a slice of bread on the bottom of each soup bowl. Pour equal amounts of the hot soup into each bowl, over the bread. Drizzle the oil on top of the soup. Sprinkle with grated cheese. Serve hot.

Nutrition Information Serving size: 1½ cup Calories: 185 Fat: 7g Saturated fat: 1g Carbohydrates: 28g Fiber: 7g Protein: 5g Cholesterol: 1mg

Low GI Recipe: Matteo’s Chickpea Soup

My son, Matteo, who lives in the northeastern Italian region called Friuli, was visiting us recently in our home in New Jersey. He is the son who loves to cook, so I asked him to suggest a recipe off the top of his head that I could develop for GI news.

Being a creative cook, Matteo just thinks in terms of good, fresh ingredients and then invents something scrumptious. So he gave me a list of eight ingredients that he uses to make a chickpea soup. I worked out the quantities and cooking times and added a few personal touches of my own. The recipe below is our combined effort.

I prepared two versions of the soup, one with dry and the other with canned chickpeas. Italians never use canned beans, but for those unaccustomed to cooking with some advanced preparation (albeit minimal), I wanted to present a quicker version. Surprisingly, the tastes were quite similar to each other, with the dried chickpea version tasting a bit more earthy.

Low GI Recipe: Matteo’s Chickpea Soup My son, Matteo, who lives in the northeastern Italian region called Friuli, was visiting us recently in our home in New Jersey. He is the son who loves to cook, so I asked him to suggest a recipe off the top of his head that I could develop for GI news. Being a creative cook, Matteo just thinks in terms of good, fresh ingredients and then invents something scrumptious. So he gave me a list of eight ingredients that he uses to make a chickpea soup. I worked out the quantities and cooking times and added a few personal touches of my own. The recipe below is our combined effort. I prepared two versions of the soup, one with dry and the other with canned chickpeas. Italians never use canned beans. but for those unaccustomed to cooking with some advanced preparation (albeit minimal), I wanted to present a quicker version. Surprisingly, the tastes were quite similar to each other, with the dried chickpea version tasting a bit more earthy.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Soups Serves: 7 Ingredients

  • 8 oz (1⅓ cups) dried chickpeas or 1 ½ -19 oz cans chickpeas, washed and drained
  • 2 medium carrots, cut into ¼-inch horizontal slices
  • 1 small onion (yellow or red), sliced
  • 1-2 cloves garlic, minced
  • 4 sprigs flat-leaf parsley, leaves only
  • 1 heaping tablespoon fresh rosemary, needles only
  • 1 Tablespoon extra virgin olive oil
  • 1 cup crushed canned tomatoes, San Marzano type
  • 6 cups vegetable broth (homemade if possible) for the dried chickpeas; 3 cups for the canned chickpeas
  • 1 Tablespoon kosher salt
  • 1 oz medium shells, uncooked

Instructions

  1. If using the dried chickpeas, rinse and place them in a bowl with abundant water. Cover the bowl and set aside overnight.
  2. Place the next 5 ingredients (carrots through rosemary) in a food processor. Pulse 25 times (15 seconds) or until all ingredients are coarsely chopped. Set aside.
  3. In a 3-quart pot, heat the oil, add the chopped ingredients. Saute’ over moderate heat for 4 minutes, stirring frequently. Add in the chickpeas (soaked and drained, or canned), tomatoes, broth and salt, mix well. Bring to a boil, then reduce to low heat, cover and cook as follows: the dried chickpeas for 1 hour; the canned chickpeas for 30 minutes.
  4. Remove from heat. In small batches blenderize the soup until smooth (30 – 40 seconds). Return to the pot and keep warm.
  5. Cook pasta according to package directions. When cooked, drain and add to the soup. Serve hot with freshly grated cheese (optional).

Nutrition Information Serving size: 1 cup Calories: 140 Fat: 3g Saturated fat: 0g Carbohydrates: 23g Fiber: 5g Protein: 6g Cholesterol: 0mg

Low GI Recipe: Egg Noodles with Mushrooms (Pappardelle con Funghi)

The rich taste of this dish belies the simplicity of its ingredients and its preparation. But that’s what good Italian cooking is all about: fresh ingredients and simple preparation that permit the mixture of flavors to “speak” to one’s tastebuds – loudly and clearly.

Buon appetito!

Low GI Recipe: Egg Noodles with Mushrooms (Pappardelle con Funghi) The rich taste of this dish belies the simplicity of its ingredients and its preparation. But that’s what good Italian cooking is all about: fresh ingredients and simple preparation that permit the mixture of flavors to “speak” to one’s tastebuds – loudly and clearly. Buon appetito!

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Pasta Serves: 4 Ingredients

  • 1 lb fresh mushrooms (crimini, baby portabella, brown)
  • 12 sprigs fresh parsley, minced (approximately ½ cup)
  • 6 Laughing Cow cheese wedges, light*
  • 1 cup marsala wine (sweet red dessert wine)
  • 8 oz egg pappardelle
  • * Pasteurized spreadable Swiss flavor cheese wedges.

Instructions

  1. Use a damp paper towel to wipe mushrooms clean of debris. Cut each one into 4-5 vertical slices.
  2. Thoroughly coat a large skillet with vegetable spray and warm over medium heat for 1 minute. Add the mushrooms and continue to cook for 6 minutes. Stir frequently to cook evenly. Lower the heat if needed.
  3. Stir in the parsley and simmer for 1 minute. Remove skillet from heat.
  4. In a small sauce pan, drop the cheese wedges, pressing down with the back of a fork to squash them. Add the marsala. Stir with a wooden spoon to mix. Cook the sauce over medium-high heat for 5 minutes, stirring constantly.
  5. Add sauce to the mushrooms and keep covered while the pasta is cooking.
  6. Cook the pasta according to package directions. Be careful not to overcook. This pasta will only require 4-5 minutes once them come to a boil. Drain.
  7. Pour pasta over mushroom sauce and serve immediately (fresh egg noodles absorb liquids quickly). Grated parmigiano-reggiano cheese may be added as desired.

Nutrition Information Serving size: ¼ Calories: 384 Fat: 5g Saturated fat: 2g Carbohydrates: 53g Fiber: 3g Protein: 14g Cholesterol: 80mg

Low GI Recipe: Nonna Anita’s Tuna-stuffed Summer Tomatoes

The late summer months in Italy are when Italian cooks feverishly start canning their homegrown tomatoes while preparing fresh tomato-based recipes that their families wait all year to enjoy. Just like with grapes, the sun’s magic produces a succulent sweetness in tomatoes that reaches its peak in September.

So, there are tomatoes on the table at lunch and at dinner every day until the family’s garden supply is exhausted. This is my mother-in-law’s recipe that she served for lunch on sweltering hot days. The tuna composition is not so unusual (except for the addition of capers perhaps) but it is the explosion in the mouth of summer fragrances and tastes embodied in the tomato that makes this a staple recipe in our household at this time of year.

Low GI Recipe: Nonna Anita’s Tuna-stuffed Summer Tomatoes The late summer months in Italy are when Italian cooks feverishly start canning their homegrown tomatoes while preparing fresh tomato-based recipes that their families wait all year to enjoy. Just like with grapes, the sun’s magic produces a succulent sweetness in tomatoes that reaches its peak in September. So, there are tomatoes on the table at lunch and at dinner every day until the family’s garden supply is exhausted. This is my mother-in-law’s recipe that she served for lunch on sweltering hot days. The tuna composition is not so unusual (except for the addition of capers perhaps) but it is the explosion in the mouth of summer fragrances and tastes embodied in the tomato that makes this a staple recipe in our household at this time of year.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Non-vegetarian Entree Serves: 2 Ingredients

  • 2 – 12 oz. beefsteak tomatoes
  • 7-oz. can light tuna in olive oil, thoroughly drained
  • 1 (scant) tablespoon capers, drained and rinsed well
  • 1 small stalk celery, with leaves, thinly sliced and diced (approx. ½ cup)
  • 3 large sprigs flat parsley, minced (approx. 1 tbsp.)
  • 4 large basil leaves, hand ripped into small pieces (approx. 2 tbsp.)
  • ¼ cup light mayonnaise
  • juice of 1 lemon (approx. 2 tbsp.)
  • salt/pepper, optional

Instructions

  1. Wash the tomatoes and, using a sharp knife, cut off the tops. With the knife and a teaspoon, loosen and scoop out the tomato pulp and seeds, creating a large hollow center. Sprinkle lightly the insides of the tomatoes with salt, turn upside down and set aside on a cutting board. On the same board, chop the tomato pulp.
  2. In a medium sized bowl, add the tomato pulp, the tuna, capers, celery, parsley and basil. Mix all ingredients well, making sure to break up the tuna chunks into small pieces.
  3. Add the mayonnaise and the lemon juice and mix well. If desired, add salt and pepper to taste.
  4. Fill the tomato cavities with the tuna mixture and refrigerate for one hour before serving.

Nutrition Information Serving size: 1 tomato Calories: 334 Fat: 17g Saturated fat: 3g Carbohydrates: 21g Fiber: 4g Protein: 25g Cholesterol: 16mg

Low GI Recipe: Frittata with Fresh Herbs

A frittata is an open-faced omelet. Italian cooks usually welcome in springtime with a recipe like this one because the herbs in their gardens are lush enough to start snipping at their sprigs and leaves.

When I’m not in my Italian home, I’m a city girl, with nothing more than a few potted herbs and tomato plants on my deck. In early fall, before the cold sets in, I start cooking with whatever herbs I still have growing. The beauty of this recipe is that you can choose whatever herbs you may have at arm’s length and your frittata will be as sumptuous as this one. I try to include at least three different herbs.

Low GI Recipe: Frittata with Fresh Herbs A frittata is an open-faced omelet. Italian cooks usually welcome in springtime with a recipe like this one because the herbs in their gardens are lush enough to start snipping at their sprigs and leaves. When I’m not in my Italian home, I’m a city girl, with nothing more than a few potted herbs and tomato plants on my deck. In early fall, before the cold sets in, I start cooking with whatever herbs I still have growing. The beauty of this recipe is that you can choose whatever herbs you may have at arm’s length and your frittata will be as sumptuous as this one. I try to include at least three different herbs.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Vegetarian Entree Serves: 2 Ingredients

  • 3 eggs
  • ½ cup egg substitute
  • 2 tablespoons fresh chives, thinly sliced
  • 2 heaping tablespoons fresh thyme, stems removed
  • 2 heaping tablespoons fresh, flat leaf parsley, minced
  • ¼ cup fresh basil, ripped into tiny pieces
  • salt/freshly ground pepper to taste
  • vegetable spray
  • 1 teaspoon extra virgin olive oil

Instructions

  1. Place the eggs, egg substitute, the herbs and the salt and pepper in a medium sized bowl. Whisk until all the ingredients are blended.
  2. Cover the bottom of a 10-inch frying pan with vegetable spray. Heat over medium flame. Add the olive oil and, when it is warmed, add the egg- herb mixture.
  3. Cook the frittata for 5-6 minutes, using a spatula to lift the edges away from the pan. When the bottom looks cook, use the spatula or a flat cover or plate to flip it over to the other side and continue cooking for another 2 minutes.
  4. Serve immediately or at room temperature. The combined flavors of the herbs are even more pronounced the following day.

Nutrition Information Serving size: ½ frittata Calories: 201 Fat: 10g Saturated fat: 3g Carbohydrates: 3g Fiber: 1g Protein: 16g Cholesterol: 320mg

Low GI Recipe: Vanda’s Baked Frittata

Vanda is my good friend and a fabulous cook. She lives in Friuli, northern Italy, in a small town very close to mine. She espouses to the freshest ingredients in her cooking. Her dishes are simple, wholesome and usually picked directly from her vegetable garden. This recipe is a great example of her delicious home cooking.

Low GI Recipe: Vanda’s Baked Frittata Vanda is my good friend and a fabulous cook. She lives in Friuli, northern Italy, in a small town very close to mine. She espouses to the freshest ingredients in her cooking. Her dishes are simple, wholesome and usually picked directly from her vegetable garden. This recipe is a great example of her delicious home cooking.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Vegetarian Entree Serves: 4 Ingredients

  • 4 eggs ¼ cup fat free milk
  • 2 medium zucchini (approx. 10 oz) ½ tsp. salt
  • 2 tbsp. sundried tomatoes, minced 1 tbsp. plain breadcrumbs
  • 2 oz. part skim ricotta 1 tbsp. grated cheese

Instructions

  1. Wash the zucchini, trim the ends and cut them into thin horizontal slices. Cook 5-6 minutes in a non-stick pan stirring frequently.
  2. Preheat oven to 350 F. Cover the bottom of a 9-inch square baking pan with parchment paper or non-stick vegetable spray.
  3. Whisk the eggs in a medium bowl. Add the sun-dried tomatoes, ricotta, milk and salt and continue to whisk until ingredients are well combined. Gently fold in the cooked zucchini.
  4. Pour the mixture into the baking pan. Sprinkle the breadcrumbs and cheese over the top.
  5. Bake for 20 minutes or until the top turns golden brown. Allow to cool slightly. Cut into four diagonal pieces.

Nutrition Information Serving size: ¼ of frittata Calories: 88 Fat: 8g Saturated fat: 2g Carbohydrates: 5g Fiber: 1g Protein: 8g Cholesterol: 218mg