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Happy Meatless Monday!

Brinner (breakfast for dinner) is so much fun! It is an easy way to change up your meal routine a bit, or even to just enjoy that breakfast food you never have time to cook during the busy morning rush. This frittata doesn’t require a whole lot of  work, and can be on the table in under 30 minutes.  It’s full of wholesome veggies, muscle-building protein, and savory cheddar cheese;  just add a piece of whole grain toast for carbohydrates and you’ve got a well-rounded meal.  Frittatas also make wonderful left-overs which is a huge bonus in my book.

The recipe calls for broccoli and red onion, but feel free to add any other vegetables you like (or whatever you have laying around in your fridge).  You can use spinach, mushrooms, tomatoes, asparagus, spring garlic – there are endless ways to customize this recipe to your own preferences.  And the more veggies you add, the more colorful and appealing it is too!  I hope you enjoy it!

Photo from: http://www.foodnetwork.com

Broccoli and Cheddar Frittata 

Source: www.foodnetwork.com

Servings: four 2-wedge servings

Prep time: 10 minutes  Cook time: 15 minutes

Ingredients:

• 8 large eggs
• 2 tablespoons water
• 2 teaspoons olive oil
• 1 small red onion sliced (about 1 cup)
• 2 cups chopped cooked broccoli
• 1/4 teaspoon salt
• Freshly ground black pepper
• 1/2 cup shredded extra-sharp Cheddar, (2 ounces)

Directions:

• Separate 4 of the eggs, putting the whites into a medium sized bowl and discarding the yolks (or saving them for another purpose). Add the remaining 4 whole eggs and 2 tablespoons of water to the whites and whisk well.
• In a medium ovenproof nonstick skillet heat the oil over a medium flame. Add the onion and cook until it begins to soften, about 5 minutes. Add the broccoli and cook for another 2 minutes. Season with salt and a few turns of pepper. Pour the egg mixture over the vegetables in the skillet covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges but is somewhat liquid in the middle, about 8 minutes. Sprinkle with the cheese.
• Meanwhile, preheat the broiler. Place the skillet under the broiler about 2 inches from the heat until the surface is set and golden brown, 1 to 2 minutes. Be careful not to overcook or the egg mixture will become tough.
• Cut the frittata into 8 wedges and serve.

Nutrition Information per Serving:

Calories: 259
Fat: 16
Cholesterol: 387
Sodium: 408mg
Sugar: 3
Carbohydrate: 10
Fiber: 3
Protein: 18

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