Broccoli Cheddar Frittata
Broccoli and cheddar baked into one skillet frittata — 268 calories and 19.7 g of protein a wedge.
Sodium is calculated without salt added to taste.
Per 1 serving of 4 — 1 wedge (1/4 of the skillet). Estimated; may vary.
Eight eggs, a bag of frozen broccoli and a handful of cheddar, cooked in one skillet. A wedge is 268 calories with 19.7 g of protein, and it is as good cold as it is hot.
Low heat is not a suggestion. Eggs cooked fast squeeze out their water and turn rubbery — this wants eight to ten minutes over medium-low, untouched.
Drain the broccoli properly first. Frozen vegetables hold more water than they look like they do, and it all ends up under the eggs.
Ingredients
Amounts below make 4 servings, one serving is 1 wedge (1/4 of the skillet).
- Egg (Whole, Raw)8
- Broccoli1, package, frozen chopped (284 g)
- Cheddar Cheese3/4 cup, shredded reduced-fat (85 g)
- Milk (Nonfat)1/4 cup (61 g)
- Carrots (Mature)1 small, diced (30 g)
- Green Onion1 tablespoon, chopped (6 g)
- Prepared mustard2 teaspoons
- Seasoned salt3/4 teaspoon
- Black pepper1/8 tsp
- Drain the broccoli properly. Frozen vegetables carry a surprising amount of water, and it ends up as a puddle under the eggs.
- Keep the heat low. Eggs cooked fast squeeze out water and go rubbery, and there is no recovering it.
- Stop while the centre still looks slightly underdone — the pan keeps cooking it for another minute off the heat.
- Contains: eggs, milk (cheese and milk).
- Naturally gluten-free. Good hot, warm or cold, and it keeps 3 days at 40°F (4°C) or below.
Method
- Wash your hands and all surfaces before you start.
- Cook the frozen broccoli with 1/4 cup water in a covered skillet over medium heat, about 5 minutes, until tender. Drain it thoroughly — this is the step that decides whether the frittata sets or weeps.
- Beat the eggs with the milk, mustard, seasoned salt and pepper until completely even, with no streaks of white.
- Spray a 10-inch skillet and set it over medium-low heat. Scatter the broccoli and diced carrot across the base.
- Pour the eggs over and cook gently, without stirring, 8 to 10 minutes. Low heat is the whole technique — a fast frittata is a rubbery frittata.
- When the edges are set and only the centre is still loose, scatter the cheddar over the top.
- Cover and cook 3 to 5 minutes more, until the centre is just set. Scatter with green onion, cut into four wedges and serve.
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