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.
contains dairycontains eggs
Ingredients
US
Metric
- 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 ounces)
- 1 tablespoon chopped green onion
- 1 small carrot, diced
- nonstick cooking spray
Make it lactose-friendly
- 1/4 cup nonfat or low-fat milk → lactose-free milk, oat milk, or almond milk
- 3/4 cup shredded reduced-fat cheddar cheese (3 ounces) → lactose-free or aged hard cheese (naturally lower lactose)
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.
Nutrition (per serving)
| Calories | 160 |
|---|---|
| Protein | 13.0 g |
| Fat | 8.0 g |
| Carbs | 3.0 g |
| Fiber | 1.0 g |
| Sodium | 470 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)