Broccoli Frittata

This quick and tasty entrée could be served for breakfast, lunch or dinner.

Ingredients

  • 1/2 cup non-fat cottage cheese
  • 2 cups fat-free egg substitute
  • 1 teaspoon olive oil
  • 1 large onion, diced
  • 1 package (10 ounces) frozen chopped broccoli, thawed
  • 1/2 teaspoon dried dill
  • 2 teaspoons margarine

Directions
Mix cottage cheese and egg substitute together; set aside. In a large, nonstick 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 vegetable mixture 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. Place onto a serving plate and cut into wedges. Repeat with remaining teaspoon of margarine, vegetable mixture and egg mixture.

Serves 4.

Nutrition Information
Serving size: 1/4 of recipe. 150 calories, 3 grams fat, 12 grams carbohydrate, 19 grams protein.

Diabetic Exchange
Fruit: 0; vegetables: 1; meat: 2; fat: 1; carbohydrates: 0; other: 0.

Diabetic exchanges are calculated based on the American Diabetes Association System. Exchanges are rounded up or down equal to whole numbers.

Recipe courtesy of the Centers for Disease Control and Prevention.

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For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.