Cooking at Home - Broccoli-Cheddar Frittata

Cooking - Home Food Fish Vegetable Fruit Meat - iStocck
Published Saturday, August 25, 2018

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.

Chef's 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

Calories 160 

Total Fat 8 g

Saturated Fat 3 g

Cholesterol 257 mg

Sodium 470 mg

Total Carbohydrate 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