For breakfast, lunch or dinner, this dish is well balanced and tasty. The ham and potatoes add great flavor and texture for a hearty meal. Click here to download a PDF of the recipe.
Serves 4; 1 wedge per serving
Vegetable oil spray
2 cups frozen fat-free potatoes O’Brien, thawed
4 ounces small broccoli florets (about ¾ cup)
Whites of 5 large eggs
Egg substitute equivalent to 1 egg, or 1 large egg
6 ounces, lower-sodium, low fat ham, cut into ¼ inch cubes
¼ cup fat-free milk
¼ teaspoon pepper
Preheat the oven to 400°F.
Heat a 10-inch nonstick ovenproof skillet over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Put the potatoes in the skillet. Lightly spray with vegetable oil spray. Cook for 4 to 5 minutes, or until golden brown, stirring occasionally.
Meanwhile, rinse the broccoli in cold water drain but do not dry (some water droplets will cling to the broccoli). Put the broccoli in a microwave-safe bowl. Cook, covered, on 100 percent power (high) for 3 to 4 minutes, or until tender-crisp. Drain. Stir the broccoli into the potatoes.
In a medium bow, whisk together the egg whites and egg substitute. Whisk in the ham, milk, and pepper. Pour the mixture over the potatoes and broccoli. Stir well.
Bake, uncovered, for 15 to 18 minutes, or until the eggs are set (they don’t jiggle when gently shaken). To serve, cut the frittata into wedges.