Your Health

Broccoli Frittata

Nutrition Facts

Serving Size ¼ of recipe
Calories 150
Calories from Fat 30
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 390 mg
Total Carbohydrate 12 g
Dietary Fiber 3 g
Sugars 6 g
Proteins 19 g
Vitamin A 30% DV
Vitamin C 60% DV
Calcium 10% DV
Iron 15% DV

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

Servings and Times

Servings 4
Preparation Time 30 minutes

Cups of Fruits and Vegetables Per Person: 0.5

Ingredients and Preparation

Ingredients Measures
Non-fat cottage cheese ½ cup
Dried dill ½ tsp
Fat-free egg substitute 2 cups
Frozen chopped broccoli 2 cups
Olive oil 1 teaspoon
Margarine 2 teaspoon
Large onion, diced 1

Directions

  1. Mix cottage cheese and egg substitute together; set aside.
  2. In large non-stick frying pan over medium heat, sauté onions in oil for 5 minutes, or until soft.
  3. Add broccoli and dill; sauté for 5 minutes, or until broccoli mixture softens. Set vegetables aside.
  4. Wipe out frying pan. Add 1 teaspoon margarine and swirl the pan to distribute it.
  5. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
  6. As eggs set around the edges, lift them to allow uncooked portions to flow underneath.
  7. Turn heat to low, cover the pan, and cook until top is set.
  8. Invert onto a serving plate and cut into wedges.
  9. 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.