Microwave Mini Broccoli Stratas
With four food groups represented, this is a fast and easy recipe you can feel good about serving to your family.
- Prep time: 20 min
- Makes: 4 servings
- Cook time: 5 min
Nutritional Information
1 frittata or 1/4 of recipe
- Calories 140
- Potassium* 300 mg
- Saturated Fat 1.5 g
- Fat 3.5 g
- Cholesterol 5 mg
- Carbohydrates 15 g
- Fibres 3 g
- Sugar 3 g
- Protein 12 g
- Sodium 360 mg
- Calcium 125 mg
- Iron 2.5 mg
Ingredients
- 3
- slices whole wheat bread, cubed
- 1
- small tomato, seeded and diced
- 1 cup / 250 ml
- frozen broccoli florets, thawed and chopped
- 1 1/2 tsp / 7 ml
- finely chopped fresh dill
- 1 cup / 250 g
- Egg Creations Fat Free Original, well shaken
- 1 tbsp / 15 ml
- Dijon mustard
- 1/4 cup / 60 ml
- shredded aged Cheddar cheese
Directions
Toss bread with tomato, broccoli and dill. Divide the mixture evenly between four well-greased, microwave safe 6 oz (175 mL) ramekins.
Whisk the eggs with mustard and pour equal amounts over each ramekin. Sprinkle with cheese. Let stand for at least 15 minutes or, preferably, cover and place in the refrigerator overnight.
Place all four dishes on a heat-proof plate in the microwave. Cook on High for 3 to 4 minutes or until set. Let stand for 1 minute before serving.
Tips
If your microwave doesn’t have a turntable, rotate dishes once or twice for even cooking.
Substitute 1 cup (250 mL) of another vegetable such as chopped leftover asparagus, thawed green peas or diced red pepper for the broccoli.
Egg Creations Fat Free Original
The same great taste with none of the fat.
Learn MoreTips: Baking
Brush pastry and bread dough with Egg Creations Fat Free Original before baking to add a glossy colour.