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Nutritional Facts
Serving Size 3 oz (179)
Serving Per Recipe 4

Amount Per Serving
Calories 200 Calories from Fat 110

% Daily Value *
Total Fat 12g 18%
     Saturated Fat 4.5g 23%
Cholesterol 425mg 142%
Sodium 200mg 8%
Total Carb. 8g 3%
     Dietary Fiber 3g 12%
     Sugars 2g
Protein 14g

Vitamin A 35%
Vitamin C 60%
Calcium 20%
Iron 15%

* Percent Daily Values based on a 2,000 calorie diet.


Vegetable Frittata

Serves 4

1 package (10 ounces) frozen broccoli, chopped
6 scallions, top and bulbs
4 egg whites
1/4 cup grated Parmesan cheese or vegetarian tofu Parmesan cheese
2 tablespoons fresh parsley, minced
1 1/4 pound flesh and skin potatoes, diced
4 eggs


Heat oven to 350º. In a large, covered oven-proof skillet, cook the potatoes in the oil over medium heat, stirring them once or twice, for about 10 minutes, or until they are tender and lightly browned. Add the broccoli and scallions, cover the skillet, and cook the mixture for another 5 minutes. Preheat the oven.

Meanwhile, in a medium bowl, beat the egg whites and the whole eggs with the Parmesan cheese and parsley. Pour this over the vegetable mixture, and cook the frittata for about 5 minutes, pushing the ingredients occasionally with a spatula to allow any uncooked egg to make contact with the skillet. Place the skillet in the preheated over for 5 minutes or until eggs are set on top.


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