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