Kitchen Adventures: Broccoli, egg white, and basil frittata

Quiche and I have a solid history – I used to make them for and with my grandma, I made them a ton when I moved to Boston, I buy them for lunch sometimes at this delicious place downtown.  But what do you do when you really don’t need that crust anymore, and would rather save the calories and room in your stomach for something else?

Cue the frittata.

I came up with this recipe, which is the kind of frittata that falls somewhere between “crustless quiche” and “baked eggs”, because I wanted something light for dinner that could also serve as breakfast or lunch, and I wanted it to taste like summer – as fresh as possible.  I ate this for almost a whole week and never got tired of it – so good!

Frittata

Broccoli, Egg White, and Basil Frittata

Ingredients:

  • 3 cups broccoli, chopped and steamed
  • 1 cup onion, chopped and cooked
  • 2 cloves garlic
  • 4 eggs
  • 1 carton egg whites
  • 1 bag of shredded, low-fat Italian cheese mix (about 2 cups)
  • 1/4 cup half-and-half
  • 6 tbsp basil (about 10 leaves, chopped)
  • Salt and pepper, to taste
  1. Preheat the oven to 375 degrees (F) while you steam the broccoli in bite-sized pieces and cook the onion with a little oil and the garlic in a frying pan.
  2. Whisk together the eggs, egg whites, cheese, and half-and-half in a large bowl.  When blended, add the rest of the ingredients, with the basil last so it doesn’t cook too much in advance.  Pour the entire mixture into two glass pie plates.
  3. Bake for 30-45 minutes, until eggs are set.  Eat hot, and then refrigerate when cool, including freezing some for later!

This recipe and its simple ingredients make two whole pies worth of delicious frittata, for 4 PointsPlus for 1/8 of the total serving.  Since I used similarly sized pie plates, this means I could eat 1/4 of a pie (2 pieces) for less than the value of two pieces of toast with peanut butter.  So good, so simple, so healthy!

What’s your go-to breakfast, for now and later?

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