• Broccoli Frittata

    Nutrition Facts

    Serving Size ¼ of recipe
    Calories 150
    Calories from Fat 30
    Total Fat 3 g
    Saturated Fat 0 g
    Cholesterol 0 mg
    Sodium 390 mg
    Total Carbohydrate 12 g
    Dietary Fiber 3 g
    Sugars 6 g
    Proteins 19 g
    Vitamin A 30% DV
    Vitamin C 60% DV
    Calcium 10% DV
    Iron 15% DV
    Percent Daily Values (DV) are based on a 2,000 calorie diet.

    Servings and Times

    Servings 4
    Preparation Time 30 minutes
    Cups of Fruits and Vegetables Per Person: 0.5

    Ingredients and Preparation

    Ingredients Measures
    Non-fat cottage cheese ½ cup
    Dried dill ½ tsp
    Fat-free egg substitute 2 cups
    Frozen chopped broccoli 2 cups
    Olive oil 1 teaspoon
    Margarine 2 teaspoon
    Large onion, diced 1
    1. Mix cottage cheese and egg substitute together; set aside.
    2. In large non-stick frying pan over medium heat, sauté onions in oil for 5 minutes, or until soft.
    3. Add broccoli and dill; sauté for 5 minutes, or until broccoli mixture softens. Set vegetables aside.
    4. Wipe out frying pan. Add 1 teaspoon margarine and swirl the pan to distribute it.
    5. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
    6. As eggs set around the edges, lift them to allow uncooked portions to flow underneath.
    7. Turn heat to low, cover the pan, and cook until top is set.
    8. Invert onto a serving plate and cut into wedges.
    9. Repeat with remaining 1 teaspoon margarine, vegetable mixture, and egg mixture.

    Diabetic ExchangeFruit: 0; Vegetables: 1; Meat: 2; Milk: 0; Fat: 1; Carbs: 0; Other: 0Diabetic 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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