Broccoli-Cheddar Frittata
This egg dish provides a quarter cup serving of vegetables during breakfast and uses reduced-fat cheddar cheese and non-fat milk to limit fat. Prep and cook in about 30 minutes makes this recipe an easy breakfast for both the weekday or the weekend.
- Yield
- 6 Servings
- Serving size
- 1/6 of recipe
- Rating
- 3.64 of 5 (141 ratings)
Food groups
- Dairy: 1/4 cups
- Protein Foods: 1 1/2 ounces
- Vegetables: 1/2 cups
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
- 3/4 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
Directions
- 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 per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 162.27 |
| Total Fat | 9.67 g |
| Saturated Fat | 3.94 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 285.04 mg |
| Carbohydrates | 5.16 g |
| Dietary Fiber | 1.8 g |
| Total Sugars | 1.88 g |
| Added Sugars included | 0 g |
| Protein | 14.13 g |
| Calcium | 174 mg |
| Potassium | 218 mg |
| Sodium | 504.79 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 21 mg |
| Phosphorus | 236 mg |
| Selenium | 27 mg |
| Zinc | 2 mg |
| Vitamin A | 248 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.9 mcg |
| Vitamin C | 20 mg |
| Vitamin D | 2 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 46 mcg |
| Folate | 79 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.4 mg |
| Niacin | 0 mg |
| Choline | 236 mg |
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Source
Recipe by: Meeting Your MyPlate Goals on a Budget — MyPlate National Strategic Partners Toolkit
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/broccoli-cheddar-frittata. Federal works are public domain in the United States.