Ingredients
1 package (10-oz) frozen chopped broccoli
1/4 cup water
8 eggs
1/4 cup nonfat or low-fat milk
2 teaspoons prepared mustard
1 teaspoon seasoned salt
1/8 teaspoon pepper
3/4 cup shredded reduced-fat cheddar cheese (3 ounces)
1 tablespoon chopped green onion
1 small carrot
diced
nonstick cooking spray
Steps
Combine broccoli, carrot (if desired), and water in 10-inch nonstick skillet.
Cook over medium heat until tender, stirring occasionally to break up broccoli, about 10 minutes; drain well.
Beat eggs, milk, mustard, salt, and pepper in large bowl until blended.
Add broccoli mixture, cheese, and green onion; mix well.
Coat same skillet with cooking spray; heat over medium heat until eggs are almost set, 8 to 10 minutes. Remove from heat.
Cover and let stand until eggs are completely set and no visible liquid egg remains, 8 to 10 minutes. Cut into wedges.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 160 |
| Total Fat | 8 g |
| Saturated Fat | 3 g |
| Cholesterol | 257 mg |
| Sodium | 470 mg |
| Carbohydrates | 3 g |
| Dietary Fiber | 1 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 13 g |
| Vitamin D | 1 mcg |
| Calcium | 193 mg |
| Iron | 1 mg |
| Potassium | 184 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Broccoli-Cheddar Frittata. Recipe source: Meeting Your MyPlate Goals on a Budget MyPlate National Strategic Partners Toolkit. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.