Broccoli Frittata (CDC)

½ cup non-fat cottage cheese
½ teaspoon dried dill
2 cups fat-free egg substitute
2 cups frozen chopped broccoli
1 teaspoon olive oil
2 teaspoons margarine
1 large diced onion

Mix cottage cheese and egg substitute together; set aside. In large non-stick frying pan over medium heat, sauté onions in oil for 5 minutes, or until soft. Add broccoli and dill; sauté for 5 minutes, or until broccoli mixture softens. Set vegetable aside. Wipe out frying pan. Add 1 teaspoon margarine and swirl the pan to distribute it. Add half of the vegetable mixture; and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed. As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set. Invert onto a serving plate and cut into wedges. Repeat with remaining 1 teaspoon margarine, vegetable mixture and egg mixture.

Serves 4: Serving Size is ¼ of recipe.
Nutritional Info Per Serving:
Calories 150
Total fat 3g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 380mg
Total Carbohydrate 12g
Dietary Fiber 3g
Sugars 6g
Protein 19g
Diabetic Exchanges:
Vegetables 1
Meat 2
Fat 1