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.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1/6 of recipe
162
칼로리
14g
단백질
5g
탄수화물
10g
지방
2g
식이섬유
2g
당류
505mg
나트륨
포화지방 4 g · 콜레스테롤 285 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
메모
- •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.
출처: USDA MyPlate Kitchen · Meeting Your MyPlate Goals on a Budget MyPlate National Strategic Partners Toolkit
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