Broccoli Cheddar Frittata

 

Broccoli Cheddar Frittata

USDA Mixing Bowl
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. Leftovers heat up well and can even be frozen in single-serve portions, making breakfast a snap!
Prep Time 10 mins
Cook Time 25 mins
Course Breakfast
Cuisine American
Servings 6
Calories 140 kcal

Ingredients
  

  • 1 small carrot
  • 1 package (10-ounce) frozen chopped broccoli
  • 1/4 cup water
  • 8 eggs
  • 1/4 cup nonfat milk
  • 2 teaspoons Dijon mustard
  • 1 teaspoon seasoned salt
  • 1/8 teaspoon pepper
  • 3/4 cup shredded reduced fat cheddar cheese
  • 1 tablespoon chopped green onion
  • Cooking oil spray

Instructions
 

  • Wash carrot and grate or chop fine.
  • Combine broccoli, carrot and water in 10-inch nonstick skillet. Cook over medium heat until tender, stirring occasionally to break up broccoli, about 10 minutes; drain well.
  • In large bowl beat eggs, milk, mustard, salt and pepper until blended. Add broccoli mixture, cheese and green onion; mix well.
  • Coat same skillet with cooking spray; heat over medium heat. Pour in mixture and cook 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 six wedges.

Notes

Smart Shopping Tips
  • Fresh broccoli can be used instead of frozen. Frozen vegetables have the same nutrition as fresh because they are harvested at the peak of ripeness and frozen quickly.
  • Check eggs before buying to make sure none of them are cracked.
Cooking & Serving Tips:
  • The frittata can be placed under a broiler to brown the top.
  • Add any of you favorite vegetables.
  • Try 2% shredded Mexican Cheese blend for a flavor change.
  • Add some chopped pimento for more color and zing.
  • Bake in muffin cups for single-serve portions. Remove when cool and place in a freezer-safe bag marked with the date. Use within two to three months. Pull out what you need on a busy morning and heat in the microwave.