Light Broccoli Frittata
|Olive oil||1 Tablespoon|
|Chopped onions||1 Cup (16 tbs)|
|Chopped broccoli||2 Cup (32 tbs) (Fresh / Frozen, 1/2 Inch Pieces)|
|Garlic||2 Clove (10 gm), minced / pressed|
|Chopped fresh basil/1 teaspoon dried basil||2 Teaspoon|
|Ground black pepper||1 Dash|
|Grated sharp cheddar cheese/Pecorino / ricotta salata cheese||1⁄4 Cup (4 tbs)|
Preheat the broiler.
Heat the oil in a large flameproof skillet and saute the onions for about 5 minutes, until softened.
Add the broccoli, garlic, and basil to the onions and continue to saute for another 5 minutes, stirring occasionally, until the broccoli is bright green and crisp-tender.
Add the salt and pepper to the egg whites and beat with a fork until frothy.
Pour the beaten egg whites over the broccoli, tilting the skillet so that the eggs will flow evenly throughout the broccoli.
Cook on low heat for 3 to 4 minutes, until the egg whites are opaque and almost firm.
Sprinkle grated cheese on top, if you like, and place the skillet under the broiler for 2 to 3 minutes, until the cheese melts and begins to brown.
Cut the frittata in half and serve.
Calories 263 Calories from Fat 109
% Daily Value*
Total Fat 13 g19.9%
Saturated Fat 3.6 g18.2%
Trans Fat 0 g
Cholesterol 14.9 mg5%
Sodium 357 mg14.9%
Total Carbohydrates 22 g7.2%
Dietary Fiber 6.1 g24.5%
Sugars 7.1 g
Protein 19 g38.6%
Vitamin A 30.1% Vitamin C 274.2%
Calcium 22.5% Iron 10.3%
*Based on a 2000 Calorie diet