Broccoli Potato Frittata

Name: Broccoli Potato Frittata
Ingredients: 3 cups frozen fat-free, no-salt-added shredded hash brown potatoes; 1 teaspoon olive oil; 1/4 cup chopped onion; 1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced; 2 cups broccoli florets, cut into 3/4-inch pieces (about 8 ounces); 1/8 teaspoon pepper; 1 cup egg substitute; 1/4 cup low-fat grated Cheddar cheese (about 1 ounce); 1 1/2 tablespoons shredded or grated Parmesan cheese; 2 medium Italian plum (Roma) tomatoes, sliced (optional)

10 ingredients

31 steps

Ingredients

3 cups frozen fat-free, no-salt-added shredded hash brown potatoes
1 teaspoon olive oil
1/4 cup chopped onion
1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced
2 cups broccoli florets, cut into 3/4-inch pieces (about 8 ounces)
1/8 teaspoon pepper
1 cup egg substitute
1/4 cup low-fat grated Cheddar cheese (about 1 ounce)
1 1/2 tablespoons shredded or grated Parmesan cheese
2 medium Italian plum (Roma) tomatoes, sliced (optional)

Directions

1

Put the potatoes in a colander.
2

Rinse with warm water for 1 to 2 minutes to partially thaw.
3

Set aside to drain well.
4

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
5

Cook the onion and garlic for 2 minutes, stirring occasionally.
6

Stir in the broccoli.
7

Cook for 1 minute, stirring occasionally.
8

Stir in the potatoes.
9

Sprinkle with the pepper.
10

Pour the egg substitute over all.
11

Sprinkle with the Cheddar and the Parmesan.
12

Reduce the heat to medium low and cook, covered, for 10 to 12 minutes, or until the egg substitute is set.
13

Cut into wedges.
14

Garnish with the tomato slices.
15

(Per Serving)
16

Calories: 200
17

Total Fat: 2.5g
18

Saturated: 1.0g
19

Trans: 0.0g
20

Polyunsaturated: 0.0g
21

Monounsaturated: 1.0g
22

Cholesterol: 3mg
23

Sodium: 251mg
24

Carbohydrates: 33g
25

Fiber: 4g
26

Sugars: 2g
27

Protein: 13g
28

Dietary Exchanges
29

2 Starch
30

1 Vegetable
31

1 Very Lean Meat