Italian in origin, the frittata is similar to quiche but without the crust, which means fewer calories.
3 cups (750 mL) Ontario Broccoli florets
1/3 cup (75 mL) milk
salt and pepper
1 tbsp (15 mL) vegetable oil
1/2 cup (125 mL) Ontario Mushrooms, sliced
1/2 cup (125 mL) shredded low-fat Cheddar cheese
1/4 cup (50 mL) Parmesan cheese
Boil broccoli for 2 minutes. Refresh under cold water; drain and pat dry.
Whisk together eggs, milk and salt and pepper to taste. Set aside.
In 10-inch (25 cm) nonstick skillet, heat oil over medium-high heat. Sauté mushrooms for 3 minutes. Arrange broccoli over mushrooms; reduce heat to low. Pour egg mixture over broccoli. Sprinkle Cheddar and Parmesan cheeses on top; cook, covered for 20 to 25 minutes or until set. Cut into wedges.
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Nutrients per serving: Protein: 20 grams, Carbohydrates: 11 grams, Fat: 16 grams, Calories: 260, Good source of fibre
Recipe and image courtesy of Foodland Ontario (www.ontario.ca/foodland/recipes)