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Broccoli Frittata

Recipe Summary

Preparation time: 30 minutes

Number of servings: 4

Ingredients

    • 1/2 cup non-fat cottage cheese
    • 2 cups fat-free egg substitute
    • 1 onion, diced
    • 1 tsp olive oil
    • 1 package (10 ounce) frozen chopped broccoli
    • 1/2 tsp dried dill
    • 2 tsp margarine

Directions

Mix cottage cheese and egg substitute together; set aside. In a large non-stick frying pan, over medium heat, sauté onion in oil for 5 minutes, or until soft. Add broccoli and dill; sauté for 5 minutes, or until broccoli mixture is heated through. Add to egg mixture.

Wipe out the frying pan, and place it over medium-high heat; let it stand for about 2 minutes. Add 1 tsp margarine, and swirl the pan to distribute it. Add half of the egg mixture; lift and rotate the pan so that the eggs are evenly distributed. As the eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn the heat to low, cover the pan, and cook until the top is set.

Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp margarine and egg mixture.



Nutrition Facts
Broccoli Frittata  
Serving Size 1/4 of recipe
Amount Per Serving 
Calories 140 Calories from Fat 30
 
% Daily Value (DV)* 
Total Fat 3g 5%
Saturated Fat 0g 0%
Cholesterol 1mg 0%
Sodium 394mg 16%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Sugars 0g
Protein 18g  
Vitamin A 30%
Vitamin C 70%
Calcium 10%
Iron 15%
   
* Percent Daily Values are based on a 2,000-calorie diet.
Diabetic Exchange**
Carbohydrates 0
Meat 2
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.



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Reproduced from Centers for Disease Control and Prevention. Used with permission.
This recipe is provided as a service of Walgreens.com. Walgreens.com makes no representations, nor assumes any responsibility, concerning same.

Recipes that are "low fat," "low calorie," low cholesterol," and/or "low sodium" conform to the relevant criteria from the National Heart, Lung, and Blood Institute.
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