August 22, 2018 10:28:22 AM
A frittata is a hearty brunch option but is often loaded with potatoes, cheese, and sausage or bacon. For a more nutritious version, we nixed the meat and swapped out potatoes for broccoli.
To make a substantial, veggie-packed frittata, we used a dozen eggs and a full 4 cups of broccoli, chopping the florets small so they would be surrounded by the eggs, ensuring a cohesive whole.
Adding healthful turmeric and black pepper gave the filling a bold, slightly spicy flavor. But we weren't ready to omit cheese entirely. We opted for Parmesan, since a little bit goes a long way in terms of cheesy flavor; just 1/4 cup was all we needed.
To ensure our frittata cooked fully and evenly, we started it on the stovetop, stirring until a spatula left a trail in the curds, and then transferred it to the oven to gently finish. Adding milk and salt to the eggs ensured they stayed tender and fluffy, as the liquid makes it harder for the proteins to coagulate and turn rubbery, while the salt weakens their interactions and produces a softer curd. This frittata can be served warm or at room temperature. When paired with a salad, it can serve as a meal.
FRITTATA WITH BROCCOLI AND TUMERIC
Start to finish: 45 minutes
12 large organic eggs
1/3 cup organic 1 percent low-fat milk or water
1/4 cup grated Parmesan cheese
2 tablespoons cold-pressed extra-virgin olive oil
1 tablespoon minced fresh tarragon
Salt and pepper
12 ounces broccoli florets, cut into 1/2-inch pieces (4 cups)
1 shallot, minced
1 teaspoon ground turmeric
3 tablespoons water
1/2 teaspoon grated lemon zest plus 1/2 teaspoon juice
Nutrition information per serving: 221 calories; 134 calories from fat; 15 g fat (4 g saturated; 0 g trans fats); 434 mg cholesterol; 306 mg sodium; 7 g carbohydrate; 2 g fiber; 1 g sugar; 15 g protein.
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