Broccoli Recipes with Rice Frittata

broccoli recipes

Do you think that low fat broccoli recipes are hard to find... because you don't like the broccoli?

Well... I had the same problems during most of my live, until we went to live in China for six months.

Since then, this healthy vegetable has never been the same for me and I've actually started loving it.

The trick is, not to overcook it. My mother and most everyone I knew cooked the broccoli for 10-15 minutes, until the veggie became bland and greyish. Ugghhh!

But in China they just sauté it for 2-3 minutes. The broccoli stays crisp, juicy and green. Try it for yourself and you'll be in for a pleasant surprise.

This broccoli recipe is low in calories and adds an unusual taste to this frittata.

Just in case you're wondering, each serving also contains 217 mg of cholesterol, 423 mg of sodium, 18 g carbs, 3 g of fiber, 14 g of protein, and 155 mg of calcium.


Ingredients:

2 teaspoons olive oil 

2 onions, chopped  

2 1/2 cups chopped cleaned broccoli 

3 garlic cloves, minced 

1/2 teaspoon crushed red pepper flakes 

1/2 teaspoon fennel seeds 

1 1/2 cups perfect Brown Rice 

6 eggs 

3 egg whites 

1/2 cup grated Parmesan cheese 

1/2 teaspoon freshly ground black pepper 

1/2 teaspoon salt 

Nutritional Information:

Serves 6

Fat: 9 g

Cal: 211

KJ: 886.2

WW: 4 Points


This is what you do:

Preheat your grill-oven. Then heat the oil in a large nonstick skillet with an ovenproof handle. Tilt the skillet letting the oil cover the sides.

Fry the onions, stirring them for about 5 minutes (till they go soft and tender).

Add the broccoli, garlic, chili flakes and fennel seeds. Cook for about 3 minutes.

Then, mix with the rise thoroughly.

Mix the cheese, eggs, egg whites, salt and pepper in a medium bowl.

Pour the egg mixture over the rice and smooth it over with a spatula.

Lower the heat and cook. (Here is a tip for you: lift the sides of the frittata so that egg mixture runs underneat. Keep doing it till the eggs are almost set.)

Now, transfer the frittata to an oven proof baking tray and grill your frittata.

Let the egg mixture set, and it'll be ready when the top goes golden. It takes an average of 3 minutes and the top is golden, 2-3 minutes.

Your fake low fat broccoli recipe is ready to be cut into 6 wedges. Each portion is worth 4 WW pts.

Weight Watchers Versatile Vegetarian


Source: I found this low fat recipe in Weight Watchers Versatile Vegetarian


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