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Home > Broccoli frittata
  

Broccoli frittata

Recipe Information

Servings 4
Preparation Time 5 Minutes
Cook Time 25 Minutes
Total Time 30 Minutes
Main Ingredient Broccoli; Egg Substitute
Category Eggs; Vegetables
Meal Lunch; Dinner
Type Main Dish; Side Dish
Diet Low Calorie; Low Carb; Low Fat; Low Cholesterol; High Protein; Heart Healthy; Vegetarian; Gluten Free

Ingredients

  • 1/2 cup nonfat cottage cheese 

  • 1/2 teaspoon dried dill 

  • 2 cup fat-free egg substitute 

  • 2 cups frozen broccoli, chopped

  • 1 teaspoon olive oil 

  • 2 teaspoon margarine 

  • 1 large onion, diced

 

Directions

  • Mix the cottage cheese and egg substitute together; set aside.

  • In large nonstick frying pan over medium heat, saut� the onions in oil for 5 minutes, or until soft. Add the broccoli and dill; saut� for 5 minutes, or until the broccoli mixture softens. Set the mixture aside.

  • Wipe out the frying pan. Add 1 teaspoon of 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 the pan so that the eggs are evenly distributed.

  • As the eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn the heat to low, cover the pan, and cook until the top is set. Invert onto a serving plate and cut into wedges. Repeat with the remaining 1 teaspoon of margarine, the vegetable mixture, and the egg mixture.

 

Nutrition (per serving)

  • Calories: 150 cal

  • Total Fat: 3g

  • Saturated fat: 0g

  • Trans fat: 0g

  • Cholesterol: 0mg

  • Sodium: 390mg

  • Carbohydrate: 12g

  • Fiber: 3g

  • Protein: 19g