Broccoli,Tomato & Feta Frittata
Instructions
- Heat broiler with rack placed 6-8 inches from heat.
- Place 8″ non stick skillet over medium high heat. Add oil and sauté scallions until slightly wilted- less than 1 minute.
- Whisk eggs together with a teaspoon of salt and several grinds of pepper. Add eggs to skillet and let them sit for 30 seconds. Use a spatula to scrape the edges of the pan. Pause another 30 seconds and repeat process. As eggs begin to set, add broccoli and stir into eggs.
- Once eggs are almost set, allow the pan to sit on the heat for 1 minute without touching (this helps create the bottom crust). At this time add the tomatoes and goat
cheese to the top. - Place under the broiler for about 2-3 minutes, top will begin to brown, eggs will slightly soufflé, and the centre will be set. Remove from oven and allow to sit for 5 minutes. Use a spatula to remove frittata to a cutting board.
Lightly steam broccoli:
- Bring 1/4 inch of water to a boil in a large frying pan
- Add a pinch of sea salt
- Add your broccoli florets
- Cover and steam until they are to your desired tenderness, about 3 minutes
Ingredients
- 1/4 tsp Black pepper
- 1 cup Broccoli, raw (chopped into bite sized bits and steamed)
- 2 tsp Canola oil
- 8 tomato Cherry Tomatoes (halved)
- 12 medium egg Egg
- 1/4 cup, crumbled Feta cheese
- 1/4 cup Green onion, scallion, ramp (chopped)
- 1/4 tsp Salt
Notes:
Egg sare a great source of protein and are very high in B vitamins
Broccoli is a cruciferous vegetable and is especially rich in vitamin C, folic acid, and fiber
Dietary servings Per Portion
Meat Alternative 1.5
Milk Alternative 0.2
Vegetables 0.8
Energy sources
Carbohydrates 8%
Fat 63%
Protein 29%
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