Breakfast/Brunch : Egg dishes Last Updated: Aug 23rd, 2009 - 11:11:33 Broccoli & Cauliflower Frittata By Sandra Woodruff  Printer friendly page Yield: 2 servings 3/4 cup raw broccoli florets (about 1/2-inch pieces) 3/4 cup raw cauliflower florets (about 1/2-inch pieces) 1/4 cup water 1 1/2 teaspoons extra virgin olive oil 1/2 teaspoon crushed garlic 1 cup fat-free egg substitute  freshly ground black pepper 1/3 cup shredded reduced-fat cheddar cheese 1. Coat an 8-inch nonstick skillet with cooking spray. Add the broccoli, cauliflower, and water and place over medium heat. Cover and cook for about 5 minutes or until the vegetables are tender. If there is any excess liquid in the skillet, drain it off. Stir in the olive oil and garlic and cook covered for an additional minute. 2. Pour the egg substitute over the vegetable mixture and sprinkle with black pepper. Cook without stirring, for a minute or two or until the edges start to set. Continue to cook for a few minutes more, lifting the edges with a spatula to allow uncooked egg to flow beneath the cooked portion, until the frittata is almost set. 3. Slide the frittata onto a large plate. Using potholders, place the skillet upside down over the frittata, and invert the frittata back into the skillet. Sprinkle with the cheese. Cook for about 30 seconds more or just until the bottom of the frittata is set. Cut the frittata in half and serve immediately. Nutritional Facts (per serving) Calories: 152  Carbohydrate: 6 g    Fiber: 2 g     Fat: 6.5 g    Sat. Fat: 2.5 g Cholesterol: 10 mg    Protein: 19 g    Sodium: 381 mg    Calcium: 193 mg GI rating: low Diabetic exchanges: 2 1/2 lean meat, 1 vegetable © Copyright 2005 by eatsmarttoday.com Top of Page