Broccoli Frittata

June 10, 2008 - 7:30am

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Broccoli Frittata

Adapted from FruitsandVeggiesMatter.gov, Centers for Disease Control and Prevention, Produce for Better Health Foundation

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

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.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.