Fresh Broccoli and Red Pepper Frittata Recipe
1/2 cup water
2 cups broccoli florets (about 1-inch pieces)
1 cup small cauliflower florets (about 3/4-inch pieces)
1 tablespoon Smart Balance® Omega™ Oil
1 cup diced onion
1 cup thinly sliced red bell pepper strips
5 Smart Balance™ Omega-3 Grade A Natural Large Eggs
2 tablespoons Smart Balance™ Fat Free Milk and Omega-3s & Vitamin E
1/2 teaspoon salt, divided
1/4 teaspoon dried thyme leaves, crushed
1/8 teaspoon ground red pepper
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
Prep Time: 8 Minutes
Cook Time: 18 Minutes (stand 10 Minutes)
YIELD: 1 (10-inch) frittata (4 servings) PER SERVING: 211 calories, 14g protein, 11g carbohydrate, 11.4g total fat, 3.4g saturated fat, 4.7g monounsaturated fat, 2.1g polyunsaturated fat, 0g trans fat, 556mg omega-3 fatty acids, 1,187mg omega-6 fatty acids, 277mg cholesterol, 494mg sodium, 3g fiber
Bring 1/2 cup water to a boil in a medium nonstick skillet over medium-high heat.
Add broccoli and cauliflower, and return to a boil.
Cover and boil 2 minutes or until just crisp-tender.
Drain well in a colander.
Wipe skillet dry with a paper towel if needed.
Reduce heat to medium; add oil, and heat.
Add onion and bell pepper, and cook 3 minutes or until onion is translucent, stirring frequently.
Meanwhile, combine eggs, milk, 1/4 teaspoon salt, thyme, and ground red pepper in a medium bowl.
Stir until well blended.
Reduce heat to medium-low.
Add broccoli mixture to onion mixture in skillet, and stir gently.
Pour egg mixture evenly over all.
Cover tightly, and cook 13 minutes or just until set. I
mmediately remove from heat; sprinkle with remaining salt, and top with cheese.
Let stand 10 minutes to melt cheese and absorb flavors.
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