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.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1/6 of recipe
162
カロリー
14g
タンパク質
5g
炭水化物
10g
脂質
2g
食物繊維
2g
糖類
505mg
ナトリウム
飽和脂肪酸 4 g · コレステロール 285 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
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
作り方
- 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.
メモ
- •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.
出典: USDA MyPlate Kitchen · Meeting Your MyPlate Goals on a Budget MyPlate National Strategic Partners Toolkit
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