For veggie-packed frittata, swap potatoes for broccoli
A frittata is a hearty brunch option but is often loaded with potatoes, cheese, and sausage or bacon. For a more nutritious version, we nixed the meat and swapped out potatoes for broccoli.
To make a substantial, veggiepacked frittata, we used a dozen eggs and a full 4 cups of broccoli, chopping the florets small so they would be surrounded by the eggs, ensuring a cohesive whole.
Adding healthful turmeric and black pepper gave the filling a bold, slightly spicy flavor. But we weren’t ready to omit cheese entirely. We opted for Parmesan, since a little bit goes a long way in terms of cheesy flavor; just cup was all we needed.
To ensure our frittata cooked fully and evenly, we started it on the stovetop, stirring until a spatula left a trail in the curds, and then transferred it to the oven to gently finish. Adding milk and salt to the eggs ensured they stayed tender and fluffy, as the liquid makes it harder for the proteins to coagulate and turn rubbery, while the salt weakens their interactions and produces a softer curd. This frittata can be served warm or at room temperature. When paired with a salad, it can serve as a meal.
For more recipes, cooking tips and ingredient and product reviews, visit americastestkitchen.com. Find more recipes like Frittata with Broccoli and Turmeric in Nutritious Delicious. 12 large organic eggs 2 tablespoons cold-pressed extra-virgin olive oil Salt and pepper cups) 3 tablespoons water cup yellow mustard cup sour cream cup packed light brown sugar onion, and salt in colander set over medium bowl. Let stand until wilted, about 1 hour. Rinse cabbage mixture under cold water, drain, dry well with paper towels, and transfer to large bowl. Bring mustard, chili sauce, mayonnaise, sour cream, vinegar, celery seeds, and sugar to boil in saucepan over medium heat. Pour over cabbage and toss to coat. Cover with plastic wrap and refrigerate 1 hour or up to 24 hours. Serve. Nutrition information per serving: 181 calories; 70 calories from fat; 8 g fat (2 g saturated; 0 g trans fats); 6 mg cholesterol; 660 mg sodium; 27 g carbohydrate; 3 g fiber; 19 g sugar; 3 g protein.
cup organic 1 percent low-fat milk or water cup grated Parmesan cheese 1 tablespoon minced fresh tarragon 12 ounces broccoli florets, cut into pieces (4 1 shallot, minced 1 teaspoon ground turmeric
teaspoon grated lemon zest plus teaspoon juice 1 small onion, peeled and shredded 2 teaspoons salt cup chili sauce cup mayonnaise cup cider vinegar 1 teaspoon celery seeds
Nutrition information per serving: 221 calories; 134 calories from fat; 15 g fat (4 g saturated; 0 g trans fats); 434 mg cholesterol; 306 mg sodium; 7 g carbohydrate; 2 g fiber; 1 g sugar; 15 g protein.