Ham and Broccoli Frittata

Ham and Broccoli Frittata

Serve this tasty egg dish with some seasonal fresh fruit for a hearty breakfast. This frittata also works as a quick and easy dinner with a salad of mixed greens.

 

Ingredients

Serves: 4, Serving Size: 1/4 frittata

Prep Time: 10 mins

Cooking Time: 25 minutes

  • Cooking spray
  • 2 cups frozen fat-free potatoes O’Brien, thawed
  • 6 oz small broccoli florets, rinsed in cold water, drained, but not dried (some water droplets should cling to the broccoli)
  • 8 large egg whites
  • 1 large egg
  • 4 oz lower-sodium, low-fat ham (uncured, nitrate/nitrite-free), cut into 1/4-inch cubes
  • 1/4 cup fat-free milk
  • 1/4 tsp pepper

Directions

  1. Preheat the oven to 400°F.
  2. Lightly spray a medium ovenproof skillet with cooking spray. Heat over medium heat. Remove from the heat. Put the potatoes in the skillet. Lightly spray with cooking spray. Cook for 4–5 minutes, or until the potatoes are golden brown, stirring occasionally.
  3. Put the broccoli in a microwaveable bowl. Microwave, covered, on 100% power (high) for 3–4 minutes, or until tender-crisp. Drain in a colander. Stir the broccoli into the potatoes.
  4. In a medium bowl, whisk together the egg whites and egg. Whisk in the ham, milk, and pepper. Pour the mixture over the potatoes and broccoli, stirring well.
  5. Bake for 15–18 minutes, or until the eggs are set (they don’t jiggle when the frittata is gently shaken).

Exchanges/Choices

1 Carbohydrate, 2 Lean Protein

Nutrition Facts

Calories 180
    Calories from Fat 30
Total Fat 3 g
    Saturated Fat 1 g
    Trans Fat 0 g
    Polyunsaturated Fat 0.5 g
    Monounsaturated Fat 1.5 g
Cholesterol 60 mg
Sodium 460 mg
Potassium 570 mg
Total Carbohydrate 17 g
    Dietary Fiber 2 g
    Sugars 4 g
    Added Sugars 1 g
Protein 18 g
Phosphorus 210 mg

This recipe is from Diabetes & Heart-Healthy Recipes published by the American Diabetes Association. ©2019 American Diabetes Association and the American Heart Association. All rights reserved. Available at ShopDiabetes and ShopHeart.