Cooking at Home - Broccoli-Cheddar Frittata

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Published Saturday, August 6, 2022

Makes: 6 Servings

Cook Time: 25 minutes

Preparation Time: 10 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.

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

Nutrition Information

Serving Size: 1/6 of recipe (142 g)

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

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