Tomato Broccoli Frittata

Tomato Broccoli Frittata

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From: Diabetic Living Magazine

This simple frittata recipe combines tomatoes, broccoli and feta cheese. If you're not a fan of feta, you can easily replace the feta with Fontina, Parmesan or goat cheese.

Ingredients 4 servings

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Original recipe yields 4 servings
US
Metric
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  • 6 egg whites
  • 3 eggs
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ¼ cup crumbled reduced-fat feta cheese or regular feta cheese
  • 2 cups small broccoli florets
  • 2 tablespoons finely chopped shallots
  • 1 teaspoon olive oil
  • 1¼ cups cherry tomatoes, quartered

Preparation

  • Prep

  • Ready In

  1. Preheat broiler. In a medium bowl, whisk together egg whites, eggs, salt, and pepper. Stir in cheese; set aside.
  2. In a large broiler-proof skillet, cook broccoli and shallots in hot oil over medium heat for 8 to 10 minutes or just until tender, stirring occasionally. Pour egg mixture over the broccoli mixture in skillet. Cook over medium-low heat. As mixture sets, run a spatula around the edge of the skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting edges until egg mixture is almost set (surface will be moist). Arrange tomatoes on top of egg mixture.
  3. Broil 4 to 5 inches from the heat about 5 minutes or until center is set. Let stand for 5 minutes before serving. Cut into four wedges.

Nutrition information

  • Serving size: 1 wedge
  • Per serving: 134 calories; 6 g fat(2 g sat); 2 g fiber; 7 g carbohydrates; 14 g protein; 58 mcg folate; 161 mg cholesterol; 3 g sugars; 1,094 IU vitamin A; 48 mg vitamin C; 78 mg calcium; 1 mg iron; 416 mg sodium; 426 mg potassium
  • Nutrition Bonus: Vitamin C (80% daily value), Vitamin A (22% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 2 lean protein, 1 vegetable

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