Cooking at Home – Broccoli and Cheddar Frittata | Kiowa County Press

Broccoli and Cheddar Frittata – USDA

Makes: 6 servings

Cooking time: 25 minutes

Preparation time: 10 minutes

This egg dish provides a quarter-cup serving of vegetables for breakfast and uses reduced-fat cheddar cheese and skim milk to keep fat low. Prep and cook in about 30 minutes makes this recipe an easy weekday or weekend breakfast.

Ingredients

  • 1 package (10 oz) frozen chopped broccoli
  • 1/4 cup water
  • 8 eggs
  • 1/4 cup skim or low-fat milk
  • 2 teaspoons prepared mustard
  • 1 teaspoon seasoned salt
  • 1/8 teaspoon pepper
  • 3/4 cup shredded low-fat cheddar cheese (3 oz)
  • 1 tablespoon chopped green onion
  • 1 small carrot, diced
  • non-stick 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 well blended. Add broccoli mixture, cheese and green onion; mix well.
  3. Spray same skillet with cooking spray; cook over medium heat until eggs are almost set, 8 to 10 minutes.
  4. Remove from fire. Cover and let stand until eggs are completely set and no visible liquid egg remains, 8 to 10 minutes. Cut into quarters.

Remarks

Grill options: After removing from the heat, the frittata can be broiled, 6 inches from the heat, until the eggs are completely set and no visible liquid egg remains, 2 to 3 minutes.

Three Ways to Serve Frittata: Serve the wedges straight from the pan, slide the uncut frittata upside down on the platter or flip it upside down on the platter to show off its nicely browned bottom.

Source: Achieve Your MyPlate Goals on a Budget Toolbox by MyPlate National strategic partners.

Nutrition information

Portion: 1/6 of the recipe (142 g)

Nutrients

Rising

total calories

160

Total fat

8 grams

Saturated fat

3g

Cholesterol

257mg

Sodium

470mg

Carbohydrates

3g

Alimentary fiber

1g

Total sugars

2g

Added sugars included

0g

Protein

13 grams

Vitamin D

1mcg

Calcium

193mg

The iron

1mg

Potassium

184mg

About Florence M. Sorensen

Check Also

Curious Kids: How do ants crawl on walls? | Kiowa County Press

Walking upright – or even upside down – is child’s play for ants. Pecchio/iStock via …