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.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 6
• Cuisine: American
• Difficulty: Easy

Dietary

• Vegetarian
• Gluten-Free
• Nut-Free
• Pescatarian
• Low-Carb
• Low-Fat
• Low-Saturated-Fat
• Low-Sugar
• Low-Calorie

Tags

• quick
• healthy
• comfort food
• budget-friendly
• rich

Ingredients

• 10 ounce frozen chopped broccoli (chopped)
• 0.25 cup water
• 8 eggs
• 0.25 cup nonfat milk
• 2 teaspoon prepared mustard (prepared)
• 0.75 teaspoon seasoned salt
• 0.125 teaspoon pepper
• 0.75 cup reduced-fat cheddar cheese (shredded)
• 1 tablespoon green onion (chopped)
• 1 carrot (small, diced)
• 1 tablespoon nonstick cooking spray

Instructions

1. Combine broccoli, carrot (if desired), and water in 10-inch nonstick skillet.
2. Cook over medium heat until tender, stirring occasionally to break up broccoli, about 10 minutes; drain well.
3. Beat eggs, milk, mustard, salt, and pepper in large bowl until blended.
4. Add broccoli mixture, cheese, and green onion; mix well.
5. Coat same skillet with cooking spray; heat over medium heat until eggs are almost set, 8 to 10 minutes.
6. Remove from heat.
7. Cover and let stand until eggs are completely set and no visible liquid egg remains, 8 to 10 minutes.
8. Cut into wedges.

Nutrition (per serving)

• Calories: 162
• Protein: 14.1 g
• Carbohydrates: 5.2 g
• Fat: 9.7 g
• Fiber: 1.8 g
• Sodium: 505 mg
• Saturated Fat: 3.9 g
• Sugar: 1.9 g
• Cholesterol: 285 mg