Ham and Broccoli Frittata

Ham and Broccoli Frittata
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Diabetes & Heart Healthy Cookbook. Photo Credit: Mittera.
Summary
Serve this tasty egg dish with some seasonal fresh fruit for a hearty breakfast. This frittata also works as a quick and easy dinner with a salad of mixed greens.
  • Prep time
    10 min
  • Cook time
    25 min
  • Servings
    4 Servings
  • Serving size
    1/4 frittata
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1/4 frittata
  • Amount per serving Calories 170

  • Total Fat 6g
    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 195mg
  • Sodium 290mg
  • Total Carbohydrate 14g
    • Dietary Fiber 3g
    • Total Sugars 3g
    • Added Sugars 1g
  • Protein 15g
  • Potassium 510mg
  • Phosphorus 220mg

Choices/Exchanges: 1/2 Starch, 1 Nonstarchy vegetable, 2 Protein, 1/2 Fat

Ingredients

Ingredients

  • nonstick cooking spray
    1
  • packaged hash brown potatoes or fresh grated potato
    2 cup
  • small broccoli florets (rinsed and drained, but not dried—some water droplets should cling to the broccoli)
    9 oz
  • eggs
    4
  • egg whites
    4
  • lower-sodium, low-fat ham (cut into 1/4-inch cubes)
    2 oz
  • skim milk
    1/4 cup
  • black pepper
    1/4 tsp
Directions

Directions

  1. Preheat the oven to 400°F.

  2. Lightly spray a medium ovenproof skillet with cooking spray. Heat over medium heat. Remove from the heat. Put the potatoes in the skillet. Lightly spray with cooking spray. Cook for 4–5 minutes, or until the potatoes are golden brown, stirring occasionally.

  3. Put the broccoli in a microwaveable bowl. Microwave, covered, on 100% power (high) for 4 to 5 minutes, or until tender-crisp. Drain in a colander. Stir the broccoli into the potatoes.

  4. In a medium bowl, whisk together the egg whites and eggs. Whisk in the ham, milk, and pepper. Pour the mixture over the potatoes and broccoli, stirring well.

  5. Bake for 15–18 minutes, or until the eggs are set (it shouldn't jiggle when the frittata is gently shaken). Let cool for at least 10 minutes, then cut into 4 equal slices.

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