The Low Carb Diabetic: Broccoli and Chickpea Frittata

The Low Carb Diabetic: Broccoli and Chickpea Frittata


 

Ingredients

Serves Four
175g (Tenderstem)* broccoli, each stem cut in half
2 tbsp olive oil, plus extra for greasing
½ red onion, finely chopped
1 red pepper, finely chopped
1 large clove garlic, finely chopped
½ tsp smoked paprika
½ x 400g can chickpeas, drained and rinsed
2 tbsp finely chopped coriander
7 large eggs, lightly beaten
Sea salt & black pepper

Method

1. Heat the oven to 190ºC/170ºC fan/Gas 5. Lightly grease a ceramic baking dish (approx. 26 x 16 cm) or a 7″ loose bottomed cake tin.
2. Parboil the (Tenderstem) broccoli for 2-3 minutes, drain and set aside.
3. Heat 1½ tbsp of the oil in a large frying pan and sauté the red onion and pepper for 5 minutes until soft. Add the garlic, paprika and chickpeas and cook for a further 2 minutes before adding the coriander.
4. Spread the sauté mixture over the base of the prepared dish or tin. Place the (Tenderstem) broccoli on top in rows or spokes. Season the eggs well with salt and pepper. Pour the beaten eggs over the (Tenderstem) broccoli and bake for approx. 25 minutes or until set.

5. Cut into wedges to serve.

What is Tenderstem  broccoli?

Tenderstem broccoli is the (perfectly natural) love child of Chinese kale and broccoli, star-crossed lovers of the vegetable world.

What does Tenderstem broccoli taste like?
A bit like broccoli but way better – it has a sweet, nutty flavour, similar to asparagus, all wrapped up in a gorgeous crunch.
What is the nutritional value of Tenderstem broccoli?
Tenderstem broccoli has many nutritional benefits. It’s high in folates, plus it’s a good source of fibre and protein.

Does it have different names?

Yes, Bimi, broccolini, (and Tenderstem) are trademarked names for the hybrid of Chinese Kale and broccoli.

*This recipe suggestion uses Tenderstem Broccoli but this can be substituted for ‘ordinary broccoli florets’. 

Another recipe suggestion you may like is this Vegetable Frittata – see here


Dear reader, this blog offers a wide variety of articles and recipe ideas, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan



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