Broccoli Frittata

By kanthony39us

This simple frittata will wow any guest.

Broccoli Frittata
Ingredients
  • 1/2 cup non-fat cottage cheese

  • 1/2 tsp dried dill

  • 2 cup fat-free egg substitute

  • 2 cups frozen chopped broccoli

  • 1 tsp olive oil

  • 2 tsp margarine

  • 1 large onion, diced

Directions
  1. Mix cottage cheese and egg substitute together; set aside.

  2. In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.

  3. Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.

  4. Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

  5. As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.

  6. Invert onto a serving plate and cut into wedges.

  7. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.


Nutritional Facts

Servings
4
Calories
150
Protein
19 g
Sodium
390 mg
Cholesterol
0 mg
Fat
3 g
Dietary Fiber
3 g
Sugars
6 g
Carbohydrates
12 g

breakfast broccoli eggs cheese frittata

13 replies

MIGramx5
MIGramx5 2016-12-06 22:08:42 -0500 Report

This sounds great!

Mary, you should consult a nutritionist about eating healthy with diabetes before shooting off your mouth.

Yes, there are carbs in EVERYTHING we eat, no matter how healthy. 6-8 carbs in 1/2 C of cottage cheese is excellent!

Also, I eat egg substitutes all the time. It's nothing but "egg whites"…NO sugar.

I am type 2 diabetic. I do not take meds, but control my diabetes with diet and exercise. My last A1C was 5.8.

My nutritionalist said I should limit my carbs to no more than 45/meal or about 140/day. Therefore, I think I can have 1/2 C of low fat cottage cheese (6 grams of carbs) without stressing.

mary, the diabetes lady
mary, the diabetes lady 2014-02-05 14:28:56 -0600 Report

Just to emphasize my last post regarding low fat foods. Do a Google search on cottage cheese low fat for the amount of carbs per serving. Here's what I found:
Serving Size for all items is 1/2 cup
Breakstone Cottage Cheese Small Curd Fat Free = 8 grams of carbohydrates

Breakstone Cottage Cheese Small Curd 2% Milkfat = 6 grams of carbohydrates

Breakstone Cottage Cheese Small Curd 4% Milkfat = 6 grams of carbohydrates

Look at one more item low fat vs. regular:

Serving Size for both items is 2 Tablespoons
Hidden Valley Ranch Dressing = 2.0 grams of carbohydrates
Hidden Valley Light Ranch Dressing = 3 grams of carbohydrates
Hidden Valley Light Ranch Dressing Fat Free = 6 grams of carbohydrates

The question I always begin my classes on How We Beat Diabetes is this: How come we have had fat free and low fat foods for over 40 years now and obesity and diabetes are worse now than ever before? How can that be? If fat causes you to be fat, than it stands to reason that using fat free dressings, soups, crackers, etc. should have produced less obesity and a drop in diabetes.

The answer: Fat does not make you fat. Carbohydrates make you fat. Eating an overabundance of carbohydrates causes an overabundance of insulin to be secreted by the pancreas which in turn causes insulin resistance.

Also, insulin is an anabolic hormone. It's job is to store! It stores fat! Too much insulin in your system and you will never lose weight…you can't do it. You can exercise till the proverbial cows come home and you will not lose weight.

It's so easy. I know. My husband has been T2D for over 30 years. He lost 100 pounds (80 in 9 months in 2003 and another 20 pounds a few years later). His neuropathy is gone. His insulin was gone in only 3 months. He's off statins. Off pain meds. Off diuretics. He is alive again.

Question EVERYTHING.

Note: I am not a doctor, nurse or dietician. I am simply reporting our story and how We Beat Diabetes. The information here is not intended to diagnosis or prescribe any method for beating diabetes. The information here should not be construed as medical advice. Only your physician can give you the medical advice you need. However, you need to be an informed patient. Become an empowered patient and a partner with your physician in your own healthcare. Take charge of your diabetes by educating yourself about diabetes from all different sources.

mary, the diabetes lady
mary, the diabetes lady 2014-02-05 14:21:05 -0500 Report

Sounds great except for God's sake please do not use low fat cottage cheese and worse of all fat free egg substitutes. That stuff is awful for you!

First of all, that "stuff" is manufactured food (MF). Eggs are real food.
Second when they take the so called fat out of any of these MF they put in sugar! Sugar, folks! Sugar! The one ingredient people with diabetes must avoid.

Third, "The Great Cholesterol Myth" by Drs. Jonny Bowden and Stephan Sinatra proves that cholesterol has been made into an illness by the pharmaceutical companies to push their life threatening pills called statins.

We NEED cholesterol! Our cells are composed of cholesterol. The brain especially needs cholesterol! Dementia results when the brain is starved for cholesterol. The neurons can not communicate without it.

The brain takes up 2% of our body weight…it takes up 25% of our cholesterol!

My husband who has been type 2 diabetic for over 30 years completely reversed his diabetes and eliminated neuropathy by eating low CARBOHYDRATES and lots of fats and protein. We have had bacon and eggs since 2003. He has been off of statins since 2012 when he developed the horrific side effects of that horrible drug. According to Drs. Bowden and Sinatra's book, those people who should take statins, are people who have had a heart attack or are in imminent danger of having a heart attack.

Read Gary Taubes ground breaking, seminal book, "Good Calories, Bad Calories" for in depth research on carbs vs fat. If you want an easier read of this research book read his book, "Why We Get Fat".

Question EVERYTHING. I believe when you do, when you get the real evidence, you will agree and eat REAL EGGS.

BTW I have no affiliation with any egg producers, nor Drs. Sinatra/Bowden. I did meet Mr. Taubes once when we were asked to give the opening talk at his lecture to Ohio State School of Medicine.

joflo
joflo 2013-06-30 09:06:12 -0500 Report

Looks good…but where do we get all the sodium? The cottage cheese? I printed it out…will try it for sure! No printer? Save to favorites.