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Broccoli-Cheddar Frittata

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Broccoli-Cheddar Frittata
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Broccoli-Cheddar Frittata
En Español

Fivestar Rating
(142 votes)
Recipe Total Cost
  • Makes: 6 Servings
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes

This egg dish provides a quarter cup serving of vegetables during breakfast and uses reduced-fat cheddar cheese and non-fat milk to limit fat. Prep and cook in about 30 minutes makes this recipe an easy breakfast for both the weekday or the weekend.

Ingredients

  • 1 package (10-oz) frozen chopped broccoli
  • 1/4 cup water
  • 8 eggs
  • 1/4 cup nonfat or low-fat milk
  • 2 teaspoons prepared mustard
  • 1 teaspoon seasoned salt
  • 1/8 teaspoon pepper
  • 3/4 cup shredded reduced-fat cheddar cheese (3 oz)
  • 1 tablespoon Chopped green onion
  • 1 small carrot, diced
  • nonstick cooking spray

Directions

1. Combine broccoli, carrot, if desired, and water in 10-inch nonstick skillet. Cook over medium heat until tender, stirring occasionally to break up broccoli, about 10 minutes; drain well.
2. Beat eggs, milk, mustard, salt and pepper in large bowl until blended. Add broccoli mixture, cheese and green onion; mix well.
3. Coat same skillet with cooking spray; heat over medium heat until eggs are almost set, 8 to 10 minutes.
4. Remove from heat. Cover and let stand until eggs are completely set and no visible liquid egg remains, 8 to 10 minutes. Cut into wedges.
 

Notes

Broil option: After removing from heat, frittata can be broiled, 6 inches from heat until eggs are completely set and no visible liquid egg remains, 2 to 3 minutes.

Three ways to serve a frittata: Serve wedges right from pan, slide uncut frittata topside-up onto platter, or invert it onto platter to show its nicely-browned bottom.

Materials:10-inch skillet, Large bowl, Measuring cups, Measuring spoons, Mixing spoon, Sharp knife.

Source:

Meeting Your MyPlate Goals on a Budget Toolkit by MyPlate National Strategic Partners

Nutrition Information

Nutrients Amount
Total Calories 160
Total Fat 8 g
Saturated Fat 3 g
Cholesterol 257 mg
Sodium 470 mg
Carbohydrates 3 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 13 g
Vitamin D 1 mcg
Calcium 193 mg
Iron 1 mg
Potassium 184 mg
N/A - data is not available
Nutrients Amount
Total Calories 160
Total Fat 8 g
Saturated Fat 3 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 2 mg
Omega 3 - DHA 22 mg
Cholesterol 257 mg
Carbohydrates 3 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 13 g
Minerals
Calcium 193 mg
Potassium 184 mg
Sodium 470 mg
Copper 86 mcg
Iron 1 mg
Magnesium 21 mg
Phosphorus 229 mg
Selenium 22 mcg
Zinc 1 mg
Vitamins
Vitamin A 132 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 1 mcg
Vitamin C 18 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 42 mcg
Folate 51 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.4 mg
Niacin 0 mg
Choline 159 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/4 cups
Protein Foods
1 ounce
Dairy
1/2 cups