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Ingredientes
- 2 Tbsp. Butter
- 1/2 x Onion, minced
- 1 x Garlic clove, chopped
- 2 c. Brocolli florets, cooked
- 6 x Large eggs
- 1/2 tsp -Salt
- 3/4 c. Mozzarella, cubed
- 2 tsp Parsley, chopped
- 2 tsp Onion green tops,
- 1/4 slc Red sweet red pepper (opt
Direcciones
- In 10" skillet over med heat, heat butter, add in onions & garlic.
- Saute/fry until tender, about 3 minutes. Place florets over onions. Whisk together Large eggs with salt, pepper & cayenne. Stir in mozzarella, parsley & green onion. Pour gently over brocolli. Increase heat to med-high. Cook until bottom sets, lifting frittata with spatula to allow uncooked Large eggs to flow underneath & set. When edges are hard but top is still moist, cover skillet with large plate, turn over together & slide frittata into skillet, cooked side up or possibly until bottom is set. Transfer to heated serving dish & cut into wedges.
- VARIATION: RED PEPPER AND EMMENTHAL FRITTATA Add in 1 1/2 c. sweet red pepper chunks to onion & garlic. Saute/fry together until onions are soft & peppers tender-crisp a bout 4-5 minutes. Proceed with egg mix, substituting Emmanthal or possibly Gruyere for mozzarella. Other mild cheese such as Brie are also good. VARIATION: MUSHROOM AND PROVOLONE FRITTATA Add in 1/4 c. diced sweet red pepper & 2 c. sliced mushrooms to onions. Saute/fry together until vegs are tender & moisture has evaporated about 6 minutes. Proceed with egg mix, substituting provolone for mozzarella, adding healthy pinch of nutmeg.
- VARIATION: SPINACH AND PARMESAN FRITTATA Wash & trim 1 (10z) pk fresh spinach. Cook until tender in covered saucepan with water clinging to the leaves, about 3-4 minutes, stirring midway if needed. Drain in colander, pressing out excess moisture;chop coarsely. There should be 1 c. cooked minced spinach. Set aside. Add in 1/4 c. diced sweet red pepper to onions & garlic. Mix spinach into egg mix & substitute 1/4 c up grated parmesan for 3/4 c. cubed mozzarella.
- Sprinkle surface of finished frittata with healthy pinch of oregano.
- SERVES: 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 122g | |
| Recipe makes 4 servings | |
| Calories 228 | |
| Calories from Fat 158 | 69% |
| Total Fat 17.84g | 22% |
| Saturated Fat 8.71g | 35% |
| Trans Fat 0.0g | |
| Cholesterol 345mg | 115% |
| Sodium 277mg | 12% |
| Potassium 156mg | 4% |
| Total Carbs 2.88g | 1% |
| Dietary Fiber 0.4g | 1% |
| Sugars 1.61g | 1% |
| Protein 14.29g | 23% |
