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| WETZEL COUNTY HOSPITAL |
| 304-455-8000 |
| "Take Good Care!" |
| Weekly Health-e Recipe |
Super Easy, Super Good Recipe
Broccoli & Potato Frittata
Serve with sliced ripe tomatoes and a crusty Italian or French bread.
1 pound small red-skinned potatoes, cut into small dice
3/4 teaspoon salt
1 tablespoon olive oil
2 large onions, coarsely chopped
2 cloves garlic, finely chopped
4 cups small broccoli florets
2 whole eggs
5 egg whites
1/3 cup grated Parmesan cheese
1/4 teaspoon pepper
Nutritional Information per serving: 263 calories, 8.8g total fat, 2.9g saturated
fat, 4.2g monounsaturated fat, 0.9f polyunsaturated fat, 5.3g dietary fiber,
16g protein, 32g carbohydrate, 113mg cholesterol, 715mg sodium, WW
points = 5.
Good source of: riboflavin, selenium, vitamin B6, vitamin C, vitamin K.
Broccoli & Potato Frittata
Serve with sliced ripe tomatoes and a crusty Italian or French bread.
1 pound small red-skinned potatoes, cut into small dice
3/4 teaspoon salt
1 tablespoon olive oil
2 large onions, coarsely chopped
2 cloves garlic, finely chopped
4 cups small broccoli florets
2 whole eggs
5 egg whites
1/3 cup grated Parmesan cheese
1/4 teaspoon pepper
- In large saucepan of boiling water, bring potatoes and 1/2 teaspoon of
salt to a boil over high heat. Reduce to a simmer and cook 10 minutes
or until potatoes are tender. Drain, reserving 1/4 cup of cooking liquid.
Drain potatoes dry on paper towels. - Meanwhile, preheat oven to 375F. In large no-stick ovenproof skillet,
heat oil over medium heat. Add onions and garlic, and cook, stirring
frequently, for 7 minutes or until onions are golden brown. Add broccoli
and cook 3 to 4 minutes, until crisp-tender. Reduce heat to low. - Meanwhile, in small bowl, whisk together reserved 1/4 cup cooking
liquid, remaining 1/4 teaspoon salt, whole eggs, egg whites, Parmesan
and pepper. - Pour egg mixture over broccoli mixture and cook, without stirring, for 4
minutes or until bottom is just set. Place the skillet in oven and bake for
7 minutes, or until the frittata is set and top is lightly browned. Serve
straight from pan.
Nutritional Information per serving: 263 calories, 8.8g total fat, 2.9g saturated
fat, 4.2g monounsaturated fat, 0.9f polyunsaturated fat, 5.3g dietary fiber,
16g protein, 32g carbohydrate, 113mg cholesterol, 715mg sodium, WW
points = 5.
Good source of: riboflavin, selenium, vitamin B6, vitamin C, vitamin K.