Ham and Broccoli Frittata

Recipe courtesy of Know Diabetes by Heart Prep time: 10 minutes Cook time: 25 minutes Servings: 4 (1/4 frittata per serving)

Cooking spray

2 cups frozen fat-free potatoes O’brien, thawed

6 ounces small broccoli florets, rinsed in cold water, drained but not dried

8 large egg whites

1 large egg

4 ounces lower-sodium, low-fat ham (uncured, nitrate/nitrite-free), cut into 1/4-inch cubes

1/4 cup fat-free milk

1/4 teaspoon pepper Preheat the oven to 400 F.

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 potatoes are golden brown, stirring occasionally. In a microwaveable bowl, microwave the broccoli, covered, on high for 3-4 minutes, or until tender-crisp. Drain in a colander. Stir the broccoli into the potatoes. In a medium bowl, whisk the egg whites and egg. Whisk in the ham, milk and pepper. Pour the mixture over the potatoes and broccoli; stir well. Bake for 15-18 minutes, or until the eggs are set. Nutritional information per serving: 180 calories; 30 calories from fat; 3 g total fat; 1 g saturated fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1.5 g monounsaturated fat; 60 mg cholesterol; 460 mg sodium; 570 mg potassium; 17 g total carbohydrate; 2 g dietary fiber; 4 g sugar; 1 g added sugar; 18 g protein; 210 mg phosphorus. Choices/exchanges: 1 carbohydrate, 2 lean protein.