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Swiss Chard Frittata in a Pita

Makes 2 servings

This dish makes a delicious quick meal or snack. If you don’t have any pita bread on hand, serve it with whole-grain toast.

  
4 eggs 4
1 tbsp water 15 mL
1 tsp olive oil 5 mL
1/4 cup chopped onion 50 mL
1/2 tsp minced garlic 2 mL
2 cups packed chopped Swiss chard 500 mL
2 tbsp chopped fresh basil (or 1/2 tsp/2 mL dried) 25 mL
1/4 cup grated Parmesan cheese 50 mL
2 small (6-inch/15 cm) pita breads 2
  1. In a small bowl, whisk together eggs and water. Set aside.
  2. In a small (8-inch/20 cm) nonstick skillet, heat oil over medium- high heat. Add onion and garlic; cook for 1 to 2 minutes. Stir in chard and basil (it will cook down; if necessary, add it in 2 batches); cook for 3 to 4 minutes or until chard is wilted. Remove from pan; set aside.
  3. Wipe skillet and place over medium heat. Add half of the chard mixture and half of the egg mixture. Cook for 3 to 5 minutes or until browned on the bottom but still not completely set on top; sprinkle with half of the cheese. Flip frittata over; cook for 1 to 2 minutes or until browned and completely set. Remove from pan and cut in half. Repeat with remaining ingredients to make second frittata.
  4. Cut pitas in half; place frittata halves inside each half.

© Great Food Fast. Dietitians of Canada. 2000. Published by Robert Rose Inc.

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Tips

Chopped fresh spinach can easily be substituted for the Swiss chard. Experiment with other greens, too, such as collard greens, kale, mustard greens, dandelion greens and rapini; they are all great substitutes for the chard in this recipe.

Dietitian's Message

While this dish is already a good source of fiber, you can increase the fiber by using whole-wheat pita bread instead of white pita bread.

Nutrients per serving

Calories 400
Fat 16.5 g
Saturated Fat 5.6 g
Sodium 694 mg
Protein 24 g
Carbohydrate 38 g
Fiber 2 g

Very High in: vitamin A, thiamine, riboflavin, niacin, folacin, vitamin B12, pantothenic acid, magnesium, iron

High in: calcium, zinc

Source of: vitamin C, vitamin B6, fibre

Diabetes Food Choice Values Per Serving:
2 1/2 Carbohydrate
3 1/2 Meat and Alternatives

Copyright © Dietitians of Canada 2012. All rights reserved.