فطورمتوسط

Broccoli-Cheddar Frittata

Name: Broccoli-Cheddar Frittata
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 6
Ingredients: 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; 3/4 teaspoon seasoned salt; 1/8 teaspoon pepper; 3/4 cup shredded reduced-fat cheddar cheese; 1 tablespoon chopped green onion; 1 small carrot, diced; nonstick cooking spray

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.

35 min6 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1/6 of recipe

162

سعرات حرارية

14g

بروتين

كربوهيدرات

10g

دهون

ألياف

سكر

505mg

صوديوم

دهون مشبعة 4 g · كوليسترول 285 mg

توضح الحلقات حصة واحدة كنسبة من يوم مرجعي بـ 2,000 سعرة حرارية. في تطبيق Nutrola تمتلئ حسب أهدافك الخاصة.

المكونات

frozen chopped broccoli
1 package (10-oz)
water
1/4 cup
eggs
8
nonfat or low-fat milk
1/4 cup
prepared mustard
2 teaspoons
seasoned salt
3/4 teaspoon
pepper
1/8 teaspoon
shredded reduced-fat cheddar cheese
3/4 cup · 3 ounces
chopped green onion
1 tablespoon
carrot, diced
1 small
nonstick cooking spray

التعليمات

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. Remove from heat.
6
Cover and let stand until eggs are completely set and no visible liquid egg remains, 8 to 10 minutes. Cut into wedges.

ملاحظات

•Broil option: After removing from heat, frittata can be broiled, 6 inches from heat until eggs are completely set and no visible liquid egg remains, 2 to 3 minutes.
•Three ways to serve a frittata: Serve wedges right from pan, slide uncut frittata topside-up onto platter, or invert it onto platter to show its nicely-browned bottom.
•Materials: You will ne a 10-inch skillet, large bowl, measuring cups, measuring spoons, mixing spoon, and a sharp knife.

المصدر: USDA MyPlate Kitchen · Meeting Your MyPlate Goals on a Budget MyPlate National Strategic Partners Toolkit

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