Broccoli Frittata

Preparation Time: 30 minutes Number of Servings: 4 Cups of Fruits and Vegetables Per Person: 0 Ingredients 1/2 cup non-fat cottage cheese 1/2 tsp dried dill 2 cup fat-free egg substitute 2 cups frozen chopped broccoli 1 tsp olive oil 2 tsp margarine 1 large onion, diced Directions Mix cottage cheese and egg substitute together; set aside. In large non-stick frying pan over medium heat, sautŽ onions in oil for 5 minutes, or until soft. Add broccoli and dill; sautŽ for 5 minutes, or until broccoli mixture softens. Wipe out frying pan and place it over medium-high heat and let stand for about 2 minutes. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed. As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set. Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine and egg mixture.  Nutrition Facts Serving Size: 1/4 of recipe Amount Per Serving Calories 150 Calories from Fat 30 % Daily Value (DV)* Total Fat 3g 5% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 390mg 16% Total Carbohydrate 12g 4% Dietary Fiber 3g 12% Sugars 6g Protein 19g Vitamin A 30% Vitamin C 60% Calcium 10% Iron 15% Diabetic Exchange** Fruit: 0 Vegetables: 1 Meat: 2 Milk: 0 Fat: 1 Carbs: 0 Other: 0 * Percent Daily Values are based on a 2,000 calorie diet. ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov

Broccoli Frittata

Preparation Time: 30 minutes Number of Servings: 4 Cups of Fruits and Vegetables Per Person: 0 Ingredients 1/2 cup non-fat cottage cheese 1/2 tsp dried dill 2 cup fat-free egg substitute 2 cups frozen chopped broccoli 1 tsp olive oil 2 tsp margarine 1 large onion, diced Directions Mix cottage cheese and egg substitute together; set aside. In large non-stick frying pan over medium heat, sautŽ onions in oil for 5 minutes, or until soft. Add broccoli and dill; sautŽ for 5 minutes, or until broccoli mixture softens. Wipe out frying pan and place it over medium-high heat and let stand for about 2 minutes. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed. As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set. Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine and egg mixture.  Nutrition Facts Serving Size: 1/4 of recipe Amount Per Serving Calories 150 Calories from Fat 30 % Daily Value (DV)* Total Fat 3g 5% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 390mg 16% Total Carbohydrate 12g 4% Dietary Fiber 3g 12% Sugars 6g Protein 19g Vitamin A 30% Vitamin C 60% Calcium 10% Iron 15% Diabetic Exchange** Fruit: 0 Vegetables: 1 Meat: 2 Milk: 0 Fat: 1 Carbs: 0 Other: 0 * Percent Daily Values are based on a 2,000 calorie diet. ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov