Broccoli Tomato Frittata

Steph Wagner

January 24, 2013

Broccoli Tomato Frittata

 

Broccoli Tomato Frittata | Weight Loss Surgery Recipes | FoodCoach.Me

**Note: this recipe was updated in 2017 and omitted chorizo beef but can still be added as an optional variation!

Ahem, I have an announcement: I have recently discovered “chorizo beef” at the local Sprouts.

What is Sprouts? My favorite grocery store in OKC (similar to Trader Joe’s if you happen to have either one…)

What is chorizo? Glad you asked! It’s a Spanish pork sausage which is tasty…but high, high, high in fat content.

Hence the announcement! I found a chorizo spiced ground beef and have proceeded to make at least 3 meals lately starring said ingredient. Now! The good news is this…if you don’t have access to a Sprouts or a chorizo beef, this recipe can be modified tons of different ways. I adapted it from the Kraft Foods website and used fresh broccoli instead of spinach. You could use just about any meat and veggie combo.

I LOVE that the texture comes out almost like a lasagna, causing you to still cut it with a knife and use a spatula to get a corner out. Nice change of pace from soft eggs (which I also love…)

Broccoli Tomato Frittata | Weight Loss Surgery Recipes | FoodCoach.Me

Broccoli Tomato Frittata

Course: Breakfast
Cuisine: American, Oven Baked
Servings: 6 servings
Calories: 144kcal
Author: Steph Wagner
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Ingredients

  • 2 cups chopped fresh broccoli
  • 2 cups cherry tomatoes. halved
  • 4 green onions, sliced
  • 6 eggs
  • 1 cup shredded mozzarella cheese
  • optional: 1/2 lb beef chorizo, crumbled and drained

Instructions

  • Heat oven to 375 If using beef chorizo: cook meat in large skillet on medium-high heat until done, stirring frequently. Remove chorizo from skillet to a 8x8 casserole dish.
  • Add broccoli to skillet; cook 2 min, stirring frequently. Stir in tomatoes and onions. Remove from heat and add to the casserole dish.
  • Whisk eggs in medium bowl and stir in cheese. Add to ingredients in casserole dish; stir just until blended.
  • Bake for 20 min. or until knife inserted in center comes out clean.

Nutrition

Serving: 3oz | Calories: 144kcal | Carbohydrates: 6g | Protein: 13g | Fat: 9g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 178mg | Sodium: 196mg | Potassium: 301mg | Fiber: 1g | Sugar: 2g | Vitamin A: 875IU | Vitamin C: 40mg | Calcium: 144mg | Iron: 2mg
Nutrition Facts
Broccoli Tomato Frittata
Amount Per Serving (3 oz)
Calories 144 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 4g25%
Trans Fat 1g
Cholesterol 178mg59%
Sodium 196mg9%
Potassium 301mg9%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 2g2%
Protein 13g26%
Vitamin A 875IU18%
Vitamin C 40mg48%
Calcium 144mg14%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

4 thoughts on “Broccoli Tomato Frittata”

  1. So, I’m guessing the chorizo spiced beef is not high high high in fat like the regular chorizo? Kindof confused there…

  2. This sounds awesome and I think I’m going to go to the grocery store tomorrow and see about making this with ground turkey. I’m so glad you are feeling much better and back to cooking these great recipes. About the only thing I’m eating are your recipes. They are awesome.

  3. Not neeeearly as high in fat as the sausage. Sprouts doesn’t label with the percentage of fat in the ground beef, but it doesn’t come out too greasy- and I still drain it!

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