Italian in origin, the frittata is similar to quiche but without the crust, which means fewer calories.

Preparation Time:

Cooking Time:

Servings: 4

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Ingredients

  • 3 cups (750 mL) Ontario Broccoli florets
  • 6 eggs
  • 1/3 cup (75 mL) milk
  • salt and pepper
  • 1 tbsp (15 mL) vegetable oil
  • 1/2 cup (125 mL) Ontario Mushrooms, sliced
  • 1/2 cup (125 mL) shredded low-fat Cheddar cheese
  • 1/4 cup (50 mL) Parmesan cheese

Instructions

Boil broccoli for 2 minutes. Refresh under cold water; drain and pat dry.

Whisk together eggs, milk and salt and pepper to taste. Set aside.

In 10-inch (25 cm) nonstick skillet, heat oil over medium-high heat. Sauté mushrooms for 3 minutes. Arrange broccoli over mushrooms; reduce heat to low. Pour egg mixture over broccoli. Sprinkle Cheddar and Parmesan cheeses on top; cook, covered for 20 to 25 minutes or until set. Cut into wedges.

Nutritional information

  • Protein: 20 grams
  • Carbohydrates: 11 grams
  • Fat: 16 grams
  • Calories: 260
  • Good souce of fibre