Recipes for Recovery: Mushroom & Broccoli Frittata
Excellent source of vitamin C from broccoli. Vitamin C acts as an antioxidant to neutralize free radicals in the body and contributes to immunity and bone health. Broccoli is also a cruciferous vegetable that may enhance detoxification of undesirable compounds. To optimize its many recovery-related health benefits, lightly steam this vegetable and make sure not to overcook it.
*Note: To blanch broccoli, boil water and add broccoli for approximately 1 minute. Can also use defrosted frozen broccoli in place of fresh blanched broccoli.
Makes 2 serving(s)
4 whole eggs
2 egg whites
1 tsp olive oil
3 tbsp onion, chopped
1 cup mushrooms, sliced
1 cup blanched* broccoli, chopped
Pinch salt and pepper
1. Preheat oven to 375 degrees F. Whisk together the four whole eggs with the egg whites and season with salt and pepper.
2. Sauté the onion and mushrooms in a small 5″ to 6″ non-stick skillet with the olive oil until softened a bit.
3. Season with a dash of salt and pepper. Add blanched broccoli and cook another minute.
4. Add the egg mixture and quickly scrape all sides of pan to evenly distribute egg and veggies.
5. Remove from heat and finish cooking in the oven for 5 to 8 minutes or until egg is fully cooked.
Total fat 3g
Saturated fat 0g