Frittata with Broccoli, Tomato and Cheese

Prep Time:
10 minutes
Cook Time
22 minutes
Serving Size
1 wedge/slice
4 large eggs
16 egg whites (2 cups egg whites)
1/4 teaspoon black pepper
1 teaspoons olive oil
8 ounces broccoli, washed, trimmed, and cut into 1-inch pieces (about 3 cups)
1 medium clove garlic, minced (about 1 teaspoon)
1/8 teaspoon red pepper flakes
1/2 cup fat free cheddar cheese, shredded
2 Roma tomatoes, chopped (about 1/2 cup)


  1. Adjust oven rack, about 5 inches from heating element; heat broiler. Whisk eggs and 1/4 teaspoon pepper in medium bowl. Set eggs aside.
  2. Heat oil in 12-inch nonstick oven safe skillet over medium heat until shimmering; add broccoli and cook until beginning to brown and soften, 6 to 8 minutes. Add garlic and pepper flakes and cook until fragrant, about 30 seconds. Stir in cheese and tomatoes into eggs; add egg mixture to skillet and cook, using spatula to stir and scrape bottom of skillet, until large curds form but eggs are still very wet, about 2 minutes.
  3. Shake skillet to distribute eggs evenly; cook without stirring for 30 seconds to let bottom set. Slide skillet under broiler and broil until frittata has risen, surface is puffed, and spotty brown, 3 to 4 minutes; when cut into with paring knife, eggs should be slightly wet and runny. Remove skillet from oven and let stand 5 minutes to finish cooking; using spatula, loosen frittata from skillet and slide onto platter or cutting board. Cut into wedges and serve


Recipe modified by CHOICES Nutrition Education Program

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