Steaming then lightly caramelizing the broccoli gives added flavour. Serve the frittata hot or at room temperature with an arugula and tomato salad. Save the remaining broccoli stems for a stir-fry, or to add to salad or coleslaw.
- Portion size 4 servings
- Credits : Canadian Living Magazine: October 2011
Ingredients
Method
In 10-inch (25 cm) nonstick skillet, bring broccoli and 1/2 cup water to boil. Cover and reduce heat to medium; cook until tender-crisp, 2 to 3 minutes. Uncover and cook over medium-high heat until no water remains, about 4 minutes.Add 1 tbsp of the oil, hot pepper flakes, garlic and green onions to pan; cook until lightly browned, 1 to 2 minutes.
In large bowl, beat together eggs, cheese, lemon juice and lemon zest. Stir in broccoli mixture.
Wipe out skillet; heat remaining oil over medium heat. Pour in egg mixture, spreading evenly; cook over medium-low heat, lifting edge with spatula to allow mixture to flow underneath, until starting to set but centre is still wet, 5 to 6 minutes.
Place skillet in 400?F (200?C) oven; bake until top is set, 7 to 10 minutes. Let stand for 2 minutes. Slide onto platter; cut into wedges.
Nutritional facts Per serving: about
- Sodium 533 mg
- Protein 24 g
- Calories 344.0
- Total fat 24 g
- Potassium 395 mg
- Cholesterol 394 mg
- Saturated fat 8 g
- Total carbohydrate 8 g
%RDI
- Iron 14.0
- Folate 58.0
- Calcium 33.0
- Vitamin A 29.0
- Vitamin C 77.0
