Broccoli Frittata
En Español (Spanish Version)

Nutrition Facts
Serving Size¼ of recipeCalories150Calories from Fat30Total Fat3 gSaturated Fat0 gCholesterol0 mgSodium390 mgTotal Carbohydrate12 gDietary Fiber3 gSugars6 gProteins19 gVitamin A30% DVVitamin C60% DVCalcium10% DVIron15% DV
Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times
Servings4Preparation Time30 minutes
Cups of Fruits and Vegetables Per Person: 0.5

Ingredients and Preparation
IngredientsMeasuresNon-fat cottage cheese½ cupDried dill½ tspFat-free egg substitute2 cupsFrozen chopped broccoli2 cupsOlive oil1 teaspoonMargarine2 teaspoonLarge onion, diced1
  • Directions
  • Mix 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.

  • Diabetic Exchange
    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.

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