Nutrition Facts
| Serving Size | ¼ of recipe |
| Calories | 150 |
| Calories from Fat | 30 |
| Total Fat | 3 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 390 mg |
| Total Carbohydrate | 12 g |
| Dietary Fiber | 3 g |
| Sugars | 6 g |
| Proteins | 19 g |
| Vitamin A | 30% DV |
| Vitamin C | 60% DV |
| Calcium | 10% DV |
| Iron | 15% DV |
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings and Times
| Servings | 4 |
| Preparation Time | 30 minutes |
Cups of Fruits and Vegetables Per Person: 0.5
Ingredients and Preparation
| Ingredients | Measures |
|---|
| Non-fat cottage cheese | ½ cup |
| Dried dill | ½ tsp |
| Fat-free egg substitute | 2 cups |
| Frozen chopped broccoli | 2 cups |
| Olive oil | 1 teaspoon |
| Margarine | 2 teaspoon |
| Large onion, diced | 1 |
Directions
- 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 vegetables 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.
Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 2; Milk: 0; Fat: 1; Carbs: 0; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. Exchanges are rounded up or down to equal whole numbers.
Therefore, partial exchanges are not included.