Broccoli-Cheese Frittata

Preparation

1. Step 1

   Preheat the oven to 375°F. Cut the broccoli stems into 1/2-inch pieces, and cut the florets into 1-inch pieces; set aside. Melt the butter in a 12-inch sauté pan over medium heat. Add the onions; cook until translucent, about 5 minutes. Add the broccoli stems, and cook until they begun to soften, about 5 minutes. Add the florets and water, and cook until the broccoli is tender and the liquid has evaporated, about 5 minutes more. Season with salt and pepper. Transfer to a bowl to cool completely.

   Step 2

   Wipe out the pan; coat with cooking spray. In the bowl of an electric mixer fitted with the whisk attachment, combine the eggs and egg whites. Beat until extremely light and foamy, 8 to 10 minutes. Heat the pan over medium-high heat. Fold the Parmesan and the broccoli mixture into the eggs. Add to the pan; dot the top with goat cheese. Cook, without stirring, for 2 minutes.

   Step 3

   Transfer to the oven; bake until the top is golden brown and the frittata is set, about 30 minutes. Let cool 1 minute before sliding out of the pan. Serve hot or at room temperature.

2. Fit to Eat Recipe

   Step 4

   (Per serving)

   Step 5

   Calories: 128

   Step 6

   Calcium: 103mg

   Step 7

   Fat: 5g

   Step 8

   Cholesterol: 87mg

   Step 9

   Sodium: 381mg

   Step 10

   Protein: 12g

   Step 11

   Fiber: 4g