Veggie Frittata (with Muffin & Single-Serve Variations)

Ingredients:

  • 4 large eggs, lightly beaten
  • 1 cup liquid egg whites (8 egg whites)
  • ½ cup 1% or 2% cottage cheese
  • 1 cup finely chopped broccoli
  • 1 cup chopped and seeded tomatoes
  • ¾ cup shredded low-fat cheddar
  • 2 tsp salt-free seasoning or herb blend
  • Few shakes hot sauce (optional)

Directions:

  1. Preheat oven to 400 F. Spray an 8-inch baking dish or 9-inch pie dish with cooking spray.
  2. In a large bowl, stir all ingredients until well combined. Transfer to prepared pan.
  3. Bake 30-40 minutes or until set. Serves 4.

Per serving: 175 calories, 7 g fat (3 g sat, 0 g trans), 320 mg sodium, 1 g fibre, 3 g sugar, 23 g protein

Tips & Variations:

  • Substitute other veggies (e.g., spinach, mushrooms, bell peppers) for broccoli and tomatoes.
  • Use feta, goat cheese, parmesan or other cheese instead of cheddar.

Muffin Frittatas: Divide mixture among 12 muffin cups lined with parchment paper muffin liners. Bake as directed above. (These make great snacks!)

Single-serve Frittata:

  • Blend or whisk 1 large egg, 2 large egg whites (¼ cup liquid egg whites), 2 Tbs cottage cheese, ½ tsp seasoning and dash hot sauce. Stir in ½ cup chopped veggies.
  • Pour mixture into a small non-stick skillet sprayed with cooking spray. Cook over medium heat 4-5 minutes or until cooked on the bottom. Carefully flip; sprinkle with 3 Tbs shredded cheese. Cover skillet with a lid; cook 2 minutes more (or until cheese melts).
  • Tip: Blending mixture in a food processor or blender will yield a fluffier, souffle-like frittata.

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