Recipe posted on: 11 January 2010

Diabetes Friendly Recipe
Healthy recipe for people with diabetes. Low GI Recipe
Healthy recipe with a low glycemic index. Low fat Recipe
Healthy and delicious low fat recipe. Low carbohydrate Recipe
Healthy and flavoursome recipe low in carbohydrates. Dairy Free Recipe
Dairy free recipe for people with lactose intolerance. Gluten free Recipe
Gluten free recipe for people with gluten intolerance. Vegan Recipe
Healthy and tasty vegan recipe that contains no animal products. Heart Healthy Recipe
Heart healthy recipe to nourish your heart. Vegetarian Recipe
Healthy vegetarian recipe (the recipe may contain dairy or eggs only).

Ingredients

• 500g asparagus spears
• 100g shiitake (or Swiss Brown) mushrooms
• 4 organic eggs (100g tofu can be substituted for vegetarians)
• 2 large spring onions, sliced
• 3 cloves garlic, finely chopped
• 1 Tbsp lemon (or lime) juice
• 2 Tbsp extra virgin, cold pressed olive oil
• 2 Tbsp fresh mint, finely chopped
• 2 Tbsp oregano, finely chopped
• Salt and pepper to taste

Method

1. Boil some water in a pan.
2. Blanch the asparagus for about 2 minutes - add the asparagus into the boiling water and remove after the 2 minutes and set them aside. The asparagus should be green and slightly tender.
3. Heat the oil in a large frying pan over medium heat.
4. Add the onions and garlic and cook for about 2 minutes, or until the onions and garlic are soft.
5. Add the mushrooms and cook for a further 5 minutes, or until the mushrooms are golden brown.
6. Quickly whisk the eggs with a fork in a bowl and add them to the vegetables.
7. Add the herbs and seasoning and stir through so that all ingredients are combined.
8. Leave the mixture to cook on a low heat for about 10 minutes.
9. Serve with the asparagus topped with the vegetable frittata on top.

Organic ingredients should be used, as they tend to have more flavour, more nutrients and less of the nasty chemical residues.