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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 146.7
  • Total Fat: 10.0 g
  • Cholesterol: 58.1 mg
  • Sodium: 200.6 mg
  • Total Carbs: 5.3 g
  • Dietary Fiber: 1.1 g
  • Protein: 9.4 g

View full nutritional breakdown of Broccoli Garlic Frittata calories by ingredient
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Broccoli Garlic Frittata

Submitted by: BOONZIE

Introduction

yummy healthy breakfast yummy healthy breakfast
Number of Servings: 4

Ingredients

    one whole egg
    four egg whites
    3/4 cup chopped roasted broccoli
    1/4 cup chopped roasted garlic
    1/2 cup sauteed yellow onion
    1-2 tbsp olive oil (plus some for sauteeing onion and roasting broccoli and garlic)
    1/4 cup grated parmesan cheese, or to taste
    salt and pepper to taste

Directions

To roast broccoli and garlic, put in pan and drizzle with olive oil and sprinkle with salt. Roast in 425 oven for 15-20 minutes (can be slightly undercooked because it will cook more in the frittata).
Sautee onion in a bit of olive oil for 5-10 minutes over medium low heat until soft, but not golden.
(Or use other leftover veggies that are already cooked).

To make frittata:

Preheat oven to 350.
Heat 1 tbsp olive oil in an ovenproof skillet over medium heat.
While oil heats, beat together egg and egg whites, half the cheese, and salt and pepper to taste.
When the oil is hot add the vegetables to the egg mixture, stir to combine, and pour it all into the skillet. Turn the heat to medium low and let it cook undisturbed for about 10 minutes until the bottom seems set.
Sprinkle with the remaining cheese and transfer to oven. Bake until top is set (not runny)--10-15 minutes). You can speed this up by raising the oven temp but watch carefully so it doesn't burn.

Let cool a bit, cut into wedges, and serve. Makes about four breakfast servings. Nice with a side of fruit or some avocado.

Number of Servings: 4

Recipe submitted by SparkPeople user BOONZIE.






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