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)