Ingredients
| Canola or olive oil spray | |
| 6 | large eggs |
| 1 cup | lowfat milk |
| 1/3 cup | white whole-wheat flour (or unbleached all-purpose flour) |
| 1 1/4 tsp | reduced-sodium soy sauce |
| 1/2 tsp | garlic powder |
| 1/4 tsp | freshly ground black pepper |
| 1 3/4 cups | frozen broccoli florets, thawed and chopped into bite-size pieces |
| 3/4 cup | shredded reduced-fat Cheddar cheese (use sharp Cheddar for maximum flavor) |
| 1/4 cup | grated Parmesan cheese |
| 1/2 cup | diced red bell pepper |
Nutrition
180 calories; 9 g fat; 4 g saturated fat; 230 mg cholesterol; 13 g protein; 10 g carbohydrates; 2 g fiber; 290 mg sodium; 300 mg calcium (30% of daily value). Nutrition figures based on using lowfat milk.
Directions
Preheat oven to 350°F. Coat a customary muffin pan with oil spray and place on a sheet pan to stop spills. in a very massive bowl, beat eggs with a fork or whisk till frothy, regarding one minute. in a very bowl or cup, whisk flour into milk till incorporated. mix milk mixture, Parmesan, soy sauce, garlic powder and overwhelmed eggs. Evenly distribute broccoli and Cheddar within the muffin tins. Fill tins evenly with egg mixture, stirring the bowl twice throughout the method to stop settling, and sprinkle bell peppers on high.
Bake twenty minutes and rotate pan. still bake till the mixture is ready within the middle, or till a knife inserted into the middle comes out clean, regarding 5-10 minutes*. permit to chill for five minutes before running a knife round the edges of frittatas to unleash. Cool leftovers and store in sealed containers for up to three days within the refrigerator or up to one month within the freezer. To reheat one refrigerated frittata, microwave for forty five seconds; to reheat one frozen frittata, microwave for sixty seconds till hot within the middle. * Frittatas ready in dark muffin tins might take less time to cook.
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