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Basil and Broccoli Frittata

 
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This quick and easy Frittata is great for breakfast or brunch. It's tasty, light and nutritious.

Yield

4

servings

Prep

10

min

Cook

30

min

Ready

40

min

Trans-fat Free, Low Carb
 

Ingredients

1 pound broccoli florets
with stems
1 x salt
to taste
*
4 large eggs
lightly beaten
2 large egg whites
lightly beaten
cup Parmesan cheese
or more to taste
2 tablespoons basil
freshly chopped
1 x black pepper
to taste
*
2 tablespoons olive oil
or any kind of vegetable oil, or butter

Directions

Separate the broccoli florets from the stems and then pare the stems with a knife.

Leave the floret clusters whole if they're especially large, halves it.

Boil a large pot of water over high heat, add some salt.

Add the stems and cook 4 minutes, add the florets and cook both for another 4 to 6 minutes.

Check with a sharp knife until the broccoli is tender all the way through.

With a slotted spoon, transfer the pieces to ice water once they're cooked.

Until cool, drain the broccoli well, use a papper towel to dry and finely chop it.

Heat the broiler and position a rack in the middle of the oven.

In a large bowl, combine the eggs, egg whites, broccoli, cheese, basil, ½ teaspoon of salt, and the pepper to taste.

Heat the oil in an ovenproof 10-inch nonstick skillet over medium heat.

When the oil is hot, add the egg mixture, spreading it evenly.

Turn the heat to low and cook until the mixture is mostly set, about 18 minutes.

The surface will still be undercooked, but the edges will be firm and visibly lighter in color.

Move the skillet to the oven and broil until the frittata is just firm throughout, 4 to 5 minutes.

Let it cook for 2 minutes, using a plate, cover the top, then invert plate and skillet.

Cool slightly, cut into wedges, serve warm.

 

* not incl. in nutrient facts

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Comments


Louisville, United States
 over 10 years ago

wheres the basil?

zhangbo
Toronto, Canada
 over 10 years ago

Just updated the recipe, should be 2 tablespoons basil, thanks for your comment.

Nutrition Facts

Serving Size 197g (6.9 oz)
Amount per Serving
Calories 20563% of calories from fat
 % Daily Value *
Total Fat 14g 22%
Saturated Fat 4g 20%
Trans Fat 0g
Cholesterol 219mg 73%
Sodium 256mg 11%
Total Carbohydrate 2g 2%
Dietary Fiber 0g 0%
Sugars g
Protein 29g
Vitamin A 76% Vitamin C 177%
Calcium 18% Iron 12%
* based on a 2,000 calorie diet How is this calculated?

 

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