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Frittata Of Chicken And Broccoli Categories: poultry, low fat, breakfast, brunch, omelets 2 cups broccoli florets; chopped 2 tablespoons dry bread crumbs 3 tablespoons flour 1 teaspoon fresh basil 1/8 teaspoon freshly-ground black pepper 1 cup skim milk 1 tablespoon Dijon mustard Egg substitute equal to 4 eggs 1 1/2 cups chopped roasted chicken 1/2 cup shredded sharp Cheddar cheese 1/4 teaspoon paprika Preheat oven to 350 degrees. Steam broccoli over boiling water until tender-crisp. Coat a 9-inch pie plate with cooking spray; sprinkle with bread crumbs and set aside. Combine flour, basil and pepper in a large bowl; add milk and mustard; stir with a whisk. Add egg substitute and stir. Add chicken and 1/4 cup of the cheese. Stir well. Pour mixture into the prepared pan. Sprinkle with the remaining cheese and the paprika. Bake at 350 degrees for 45 minutes or until set. Serve. This recipe yields 6 servings. Comments: This can also be served as an entree at brunch, lunch or supper. It is delicious topped with Vegetable Salsa (see recipe which is included in this collection). Nutritional Analysis Per Serving: Calories 165; Fat (grams) 6; Percent calories from fat 32; Percent polyunsaturated 5; Percent saturated 16; Percent monounsaturated 11; Cholesterol (milligrams) 35; Sodium (milligrams) 300; Protein (grams) 18; Carbohydrate (grams) 10. Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-05-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 85 Calories (kcal); 4g Total Fat; (37% calories from fat); 5g Protein; 8g Carbohydrate; 11mg Cholesterol; 137mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Diabetics or those on calorie-controlled diets may count one serving as: 2 meat and 1 vegetable serving. Weight Watcher points calculated at 4 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 6 servings Preparation Time: 0:00 |
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