Broccoli-Cheddar Frittata
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.
- 25 minutes
- 6 Servings
- Less than $3.00
Broccoli-Cheddar Frittata
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.
- 25 minutes
- 6 Servings
- Less than $3.00
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
- 1 tablespoon chopped green onion
- 1 small carrot, diced
- nonstick cooking spray
Steps
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.
Beat eggs, milk, mustard, salt, and pepper in large bowl until blended.
Add broccoli mixture, cheese, and green onion; mix well.
Coat same skillet with cooking spray; heat over medium heat until eggs are almost set, 8 to 10 minutes. 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.
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: You will ne a 10-inch skillet, large bowl, measuring cups, measuring spoons, mixing spoon, and a sharp knife.
Ingredients
Serving Size: 1/6 of recipe (142 g)
| Nutrients | Amount |
|---|---|
| Total Calories | 160 |
| Total Fat | 8 g |
| Saturated Fat | 3 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 2 mg |
| Omega 3 - DHA | 22 mg |
| Cholesterol | 257 mg |
| Carbohydrates | 3 g |
| Dietary Fiber | 1 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 13 g |
| Minerals | |
| Calcium | 193 mg |
| Potassium | 184 mg |
| Sodium | 470 mg |
| Copper | 86 mcg |
| Iron | 1 mg |
| Magnesium | 21 mg |
| Phosphorus | 229 mg |
| Selenium | 22 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 132 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 1 mcg |
| Vitamin C | 18 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 42 mcg |
| Folate | 51 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.4 mg |
| Niacin | 0 mg |
| Choline | 159 mg |
Source:
- Meeting Your MyPlate Goals on a Budget
- MyPlate National Strategic Partners Toolkit