Joe Lee's Blue Ridge IGA Express Recipes
https://blueridgegrocer.iga.com/Recipes/Detail/8412/
Broccoli Parmesan Tomato Frittata
Low Sodium. Diabetic Friendly. Gluten Free. Nutritious and Delicious.
Yield: 6 servings
Preparation Time: 15 min; Cook: 45 min
Ingredients
| 1/2 | medium sweet onion, diced | ||
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| 3 | cups | chopped broccoli florets (about 1 head) | |
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| 1 | tablespoon | olive oil | |
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| 1/4 | cup | water | |
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| 12 | eggs (substitute with egg whites to lower cholesterol) | ||
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| 1/2 | cup | skim milk | |
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| 1 | teaspoon | sea salt | |
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| 1/4 | teaspoon | black pepper | |
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| 1 | teaspoon | garlic powder | |
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| 2 | cups | cherry tomatoes, quartered (about 1 pint) | |
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| 1/4 | cup | grated parmesan cheese | |
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Nutrition Facts
Yield: 6 servings
Approximate Nutrient Content per serving:
| Calories: | 235 | |
| Calories From Fat: | 126 | |
| Total Fat: | 14.4g | |
| Saturated Fat: | 5.1g | |
| Cholesterol: | 338mg | |
| Sodium: | 625mg | |
| Total Carbohydrates: | 8.3g | |
| Dietary Fiber: | 2.2g | |
| Sugars: | 4.5g | |
| Protein: | 17.7g |
Please Note: Nutritional values listed may vary from final results depending on actual measurements, products and brands used to prepare the recipe.
Directions:
Preheat oven to 350 degrees F. Chop the sweet onion, broccoli and cherry tomatoes.
Heat the olive oil in a cast iron skillet or other oven proof skillet over medium heat. Add the onion and broccoli and coat with the olive oil. Add the water and saute the vegetables until the water has evaporated and the broccoli is tender, about 10-12 minutes. While the vegetables are cooking, mix the eggs, milk, salt, pepper, and garlic powder.
When the vegetables are done cooking, add the tomatoes to the skillet and evenly mix and distribute the vegetables over the bottom of the skillet. Pour in the egg mixture and let it sit over the heat for 2-3 minutes until a crust is formed on the sides and bottom of the skillet. Top with the grated parmesan.
Bake for about 35 minutes, or until the frittata puffs up in the middle, is firm, and golden brown on top.
Photo and food styling by Webstop
Please note that some ingredients and brands may not be available in every store.
Joe Lee's Blue Ridge IGA Express Recipes
https://blueridgegrocer.iga.com/Recipes/Detail/8412/
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