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Broccoli Frittata

Nutrition Facts

Serving Size¼ of recipe
Calories 150
Calories from Fat30
Total Fat 3 g
Saturated Fat0 g
Cholesterol 0 mg
Sodium 390 mg
Total Carbohydrate 12 g
Dietary Fiber3 g
Sugars6 g
Proteins 19 g
Vitamin A30% DV
Vitamin C60% DV
Calcium10% DV
Iron15% DV

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times    TOP

Servings4
Preparation Time30 minutes

Cups of Fruits and Vegetables Per Person: 0.5

Ingredients and Preparation    TOP

IngredientsMeasures
Non-fat cottage cheese½ cup
Dried dill½ tsp
Fat-free egg substitute2 cups
Frozen chopped broccoli2 cups
Olive oil1 teaspoon
Margarine2 teaspoon
Large onion, diced1
  1. Directions
  2. Mix cottage cheese and egg substitute together; set aside.
  3. In large non-stick frying pan over medium heat, sauté onions in oil for 5 minutes, or until soft.
  4. Add broccoli and dill; sauté for 5 minutes, or until broccoli mixture softens. Set vegetables aside.
  5. Wipe out frying pan. Add 1 teaspoon margarine and swirl the pan to distribute it.
  6. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
  7. As eggs set around the edges, lift them to allow uncooked portions to flow underneath.
  8. Turn heat to low, cover the pan, and cook until top is set.
  9. Invert onto a serving plate and cut into wedges.
  10. Repeat with remaining 1 teaspoon margarine, vegetable mixture, and egg mixture.
Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 2; Milk: 0; Fat: 1; Carbs: 0; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.
This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition. To send comments or feedback to our Editorial Team regarding the content please email us at healthlibrarysupport@ebscohost.com.