Name: Broccoli Frittata
Total time: 20 min
Ingredients: 2 eggs; 2 egg whites; 1 tablespoon low-fat milk; Dash black pepper; 1 teaspoon olive oil; ½ cup broccoli florets; ¼ cup chopped onion; 1 ⅓ cups stale whole wheat bread cubes; 3 tablespoons shredded sharp cheddar cheese; Snipped fresh parsley or crushed red pepper

Directions

Step 1

Preheat oven to 375 degrees F. In a bowl whisk together eggs, egg whites, milk and black pepper. In a 6 1/2-inch oven-going skillet heat oil over medium. Add broccoli florets and onion; cook 4 minutes, stirring occasionally. Stir in bread cubes. Add egg mixture; press lightly with a spoon. Cook 2 minutes or until eggs are partially set. Sprinkle with cheese.

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Step 2

Transfer skillet to oven. Bake 6 minutes or until eggs are set (160 degrees F). Sprinkle with snipped fresh parsley or crushed red pepper.

Nutrition Facts

Serving Size: 1/2 frittata

Per Serving:

255 calories; protein 16.3g; carbohydrates 22g; dietary fiber 2.9g; sugars 3g; fat 11.5g; saturated fat 4.1g; cholesterol 196.9mg; vitamin a iu 560IU; vitamin c 21mg; folate 71.9mcg; calcium 140.1mg; iron 2.2mg; magnesium 48mg; potassium 341.2mg; sodium 328.9mg.

Exchanges:

1 1/2 starch, 1/2 lean protein, 1 medium-fat meat, 1 fat

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Ingredients

Directions

Nutrition Facts

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Ingredients

Directions

Nutrition Facts