Broccoli FrittataEn Español (Spanish Version)
Serving Size¼ of recipeCalories
150Calories from Fat30Total Fat
3 gSaturated Fat0 gCholesterol
390 mgTotal Carbohydrate
12 gDietary Fiber3 gSugars6 gProteins
19 gVitamin A30% DVVitamin C60% DVCalcium10% DVIron15% DV
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings4Preparation Time30 minutes
Cups of Fruits and Vegetables Per Person: 0.5
IngredientsMeasuresNon-fat cottage cheese½ cupDried dill½ tspFat-free egg substitute2 cupsFrozen chopped broccoli2 cupsOlive oil1 teaspoonMargarine2 teaspoonLarge onion, diced1DirectionsMix cottage cheese and egg substitute together; set aside.In large non-stick frying pan over medium heat, sauté onions in oil for 5 minutes, or until soft.Add broccoli and dill; sauté for 5 minutes, or until broccoli mixture softens. Set vegetables aside.Wipe out frying pan. Add 1 teaspoon margarine and swirl the pan to distribute it.Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.As eggs set around the edges, lift them to allow uncooked portions to flow underneath.Turn heat to low, cover the pan, and cook until top is set.Invert onto a serving plate and cut into wedges.Repeat with remaining 1 teaspoon margarine, vegetable mixture, and egg mixture.
Fruit: 0; Vegetables: 1; Meat: 2; Milk: 0; Fat: 1; Carbs: 0; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. Exchanges are rounded up or down to equal whole numbers.
Therefore, partial exchanges are not included.