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.
पोषण तथ्य (प्रति सेवा)
मान प्रति सेवा · परोसने की मात्रा: 1/6 of recipe
162
कैलोरी
14g
प्रोटीन
5g
कार्ब्स
10g
वसा
2g
फाइबर
2g
शर्करा
505mg
सोडियम
संतृप्त वसा 4 g · कोलेस्ट्रॉल 285 mg
रिंग एक सर्विंग को 2,000 कैलोरी के संदर्भ दिन के हिस्से के रूप में दिखाती हैं। Nutrola ऐप में ये आपके अपने लक्ष्यों के अनुसार भरती हैं।
सामग्री
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
निर्देश
- 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.
नोट्स
- •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.
स्रोत: USDA MyPlate Kitchen · Meeting Your MyPlate Goals on a Budget MyPlate National Strategic Partners Toolkit
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