1、Tomato Broccoli Frittata

  • Makes: 4 servings
  • Carb Grams Per Serving: 7
  • Tomato Broccoli Frittata recipe

    Ingredients

    Method

    In a medium bowl, whisk together egg whites, eggs, salt, and pepper. Stir in cheese; set aside.
  • In a large broilerproof skillet, cook broccoli and shallots in hot oil over medium heat for 8 to 10 minutes or just until tender, stirring occasionally. Pour egg mixture over the broccoli mixture in skillet. Cook over medium-low heat. As mixture sets, run a spatula around the edge of the skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting edges until egg mixture is almost set (surface will be moist). Arrange tomatoes on top of egg mixture.
  • Broil 4 to 5 inches from the heat about 5 minutes or until center is set. Let stand for 5 minutes before serving. Cut into four wedges.

  • https://www.truecookbook.com/recipe/tomato-broccoli-frittata-11091/

    2、Ricotta, tomato & spinach frittata

    Healthy veggie bites that are packed with flavour - a midweek must
    Ricotta, tomato & spinach frittata recipe

    Ingredients

    Method

    1. Heat oven to 200C/180C fan/gas 6. Heat oil in a large non-stick frying pan and cook the onion for 5-6 mins until softened and lightly golden. Add the tomatoes and toss for 1 min to soften.
    2. Remove from the heat, add the spinach leaves and basil, and toss together to wilt a little. Transfer all the ingredients to a greased 30cm x 20cm rectangular baking tin. Take small scoops of the ricotta and dot over the vegetables.
    3. Season the eggs and beat well, then pour over the vegetables and cheese. Cook in the oven for 20-25 mins until pale golden and set. Serve with salad.

    3、Minty salmon & broccoli frittata

    Filling and fast, and just as good the next day in your lunchbox
    Minty salmon & broccoli frittata recipe

    Ingredients

    Method

    1. Boil potatoes in a large pan for 10-12 mins, adding the broccoli pieces for the final 4 mins until everything is tender. Drain well. Meanwhile, place the salmon fillets in a microwaveable dish, splash with a little water, then cover in cling film and microwave on High for 2½ mins until the fish flakes.
    2. Heat the grill. Heat the oil in a deep frying pan. Cut the potatoes into chunky slices, then quickly cook in the pan over a high heat until golden on the edges. Flake the salmon into large chunks and poke amongst the potatoes with the broccoli. Stir the mint and some seasoning into the eggs, then pour into the pan. Leave for 6 mins over a low heat until the sides are set and just the centre is a little wobbly, then flash under the grill to set completely and brown. Serve in wedges with a big green salad on the side.

    4、Pasta with Broccoli Pesto

    Prep Time 20min. Total Time 25min. Servings 8 servings
    Broccoli, garlic, walnuts and Parmesan cheese are blended for an easy pesto sauce to toss with pasta, ham and tomatoes in this colorful entree.
    Pasta with Broccoli Pesto recipe

    Ingredients

    Method

    1. Cook and stir garlic in hot oil in large skillet on medium heat until tender.Stir in broccoli; cook 3 min., stirring occasionally.
    2. Place chicken broth, broccoli mixture and 1/4 cup of the walnuts in blender container; cover.Blend until smooth; stir in cheese.Place in large bowl.
    3. Add pasta, ham, tomatoes and remaining 1/2 cup walnuts; mix lightly.

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