Ingredients and Weight:
- 4 eggs
- 1 small bunch of broccoli, about 150 grams (5 oz)
- 1/4 cup of chopped ham or bacon (optional)
- 1/4 cup of chopped green bell peppers
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
- 2 tablespoons of olive oil or vegetable oil
Preparation Time:
- Preparation: 15 minutes
- Cooking: 20 minutes
Difficulty Level: Level 2 (Moderate)
Preparation Method Steps:
- Preheat the oven to 375°F (190°C).
- Prepare the broccoli by cutting into small florets and steaming until bright green and tender. Set aside.
- In a bowl, whisk together the eggs, salt, and black pepper.
- Heat the oil in a 9-inch (23 cm) oven-safe frying pan or cast iron skillet over medium heat.
- Add the chopped ham or bacon and green bell peppers to the pan and cook until the peppers are tender.
- Pour the egg mixture into the pan, top with the steamed broccoli florets, and spread evenly.
- Place the pan in the preheated oven and bake for about 15-20 minutes or until the frittata is golden and firm to touch.
- Allow to cool for a few minutes before slicing into portions.
Nutritional Information:
(Per serving, assuming 8 equal portions)
- Calories: 250-300 (depending on the added ingredients)
- Protein: 15-20 grams
- Fat: 18-22 grams (including saturated fat)
- Carbohydrates: 10-15 grams (including fiber)
Dish Characteristics:
- A delicious blend of flavors with the crispiness of the frittata and the freshness of the broccoli.
- Great for a quick meal or as a weekend breakfast option.
- Can be served as a side dish or as a main dish with a salad or soup.
User Comments:
- "This was a fantastic way to use up leftover broccoli! The frittata was delicious and easy to make." - John Doe, New York
- "My family loved this dish. It was a great way to introduce broccoli to my children." - Jane Smith, San Francisco
- "I added some chili flakes for a kick of heat and it really complimented the dish." - Michael Johnson, Los Angeles
Special Precautions and Tips:
- Adjust the seasoning according to your preference. You can add more salt or pepper if desired.
- For a vegetarian version, omit the ham or bacon.
- If you don't have an oven-safe frying pan, you can use any oven-safe dish that can be easily transferred to the oven.
- Ensure that the frittata is cooked through before removing from the oven to avoid any runny egg in the center.
