Broccoli Cheddar Frittata

Broccoli Cheddar Frittata
Serves 4

1 bag frozen broccoli florets, thawed (about 4 cups)
1/4 cup onion
1 teaspoon olive oil
4 whole eggs
6 egg whites
Your preferred herb blend (I really like Penzey’s Sunny Paris for ALL egg dishes.)
1/4 cup shredded cheddar cheese

  1. Heat a 10 inch oven-safe non-stick skillet over medium-high heat. Add olive oil.
  2. Preheat your broiler on high, with the oven rack at the highest setting.
  3. When oil it hot (shimmery) add onions. Saute until they become translucent (3-4 minutes.)
  4. Add broccoli.  Continue to toss occasionally until everything is very warm.
  5. Meanwhile, separate the eggs, reserving the white. Scramble the whites with the whole eggs. Add your preferred seasoning.
  6. Turn the heat to medium and pour eggs over the vegetables. All the eggs to cook, undisturbed until the top is still runny but the edges are beginning to set.
  7. Sprinkle cheese evenly over the eggs, and place skillet under broiler until the eggs are cooked and the cheese melted and brown (2-3 minutes.)
  8. Let cool for 5 minutes, and cut into four pieces.
Nutritional data:
Calories:        165
Fat:                8.9g
Sat fat:           3.2g
Chol:             219mg
Sodium:         226mg
Carbs:            6.9g
Fiber:             2.4g
Protein:           16g

Broccoli and Cheddar Frittata

Broccoli and Cheddar Frittata
Serves 4

12 ounce bag of frozen broccoli florets, thawed
2 tablespoons onions, diced
8 egg whites
2 whole eggs
2 teaspoons olive oil
1/2 cup shredded cheddar cheese

1.   Turn on your oven broiler to high.
2.   Separate the 8 eggs into a large bowl.  Throw away the yolks (or use an equivalent amount of egg white or egg substitute.)
4.   Add the two whole eggs to the bowl of whites and whisk until fully mixed.
5.   Place olive oil in an oven-safe non-stick skillet. When hot, add onion and saute for 2-3 minutes.
6.   Add the broccoli and saute for 5-8 minutes over med-high heat.
7.   Pour the egg mixture over the broccoli. Allow to set for 1 minute.
8.   Using the edge of a rubber scraper, carefully lift one edge of the eggs and tilt the skillet so that raw eggs run into that pocket. Repeat all around the edge until most of the surface is wet, but setting.
9.   Sprinkle the cheese on the eggs and place under the broiler for 5 minutes.
10. Cut into fourths and serve immediately.

Nutritional data:
Calories:        203
Fat:              12.3g
Sat fat:           4.9g
Chol:             226mg
Sodium:         289mg
Carbs:            5.6g
Fiber:             1.8g
Protein:        18.9g

This is very similar to my earlier recipe, Broccoli and Cheddar Quiche, but without the crust, which greatly reduces the carbs, fats and calories.

Use more whole eggs (1 whole egg will replace 2 egg whites)
Experiment with different cheeses
Use different vegetables
Add meats

Pancakes and Frittata

The pancakes are my basic protein pancakes, topped with blueberry Greek yogurt and additional fresh blueberries.
Leek Frittata
Makes 2 servings.
1 leek, cleaned carefully, and slice thinly across the grain
4 whole eggs, large
2 Tablespoons shredded cheese (your choice)
Pepper as needed
Cooking spray
Diced tomato for a dressing
1.  Slice the leek the long way, fan it apart and rinse it under cool running water.  Slice it thinly across the grain.
2.  Turn your broiler on high.
3.  Heat a non-stick, oven-safe pan over medium heat and spray with cooking spray. Add leeks.  Saute until beginning to soften, 3-5 minutes.
4.  Crack four eggs into a bowl, whisk lightly.
5.  Pour over leeks. Let the eggs cook until beginning to set.  The surface will still be runny. Top with cheese. Place under broiler until the cheese browns and eggs finish cooking (2-3 minutes).
6.  Cut in half, serve immediately.
Nutritional data:
Calories:    219
Fat:           14.7g
Sat fat:        6.1g
Chol:         438mg
Sodium:    234mg
Carbs:        5.7g
Fiber:         0.6g
Protein:    16.6g