Ham And Broccoli Frittata [Bulkbites.com]

• Servings: 1
• Time: 10 minutes

It is recommended for a bodybuilder to eat home cooked food, but that does not mean to invest all your time in the kitchen to cook food. What I do to ensure quality in my food is collect some very useful and simple recipes, and chicken ham and broccoli frittata is one of them. It is quickly prepared, protein rich baked frittata ready to provide me wholesome meal anytime. This is really a fast food for me, loaded with the goodness of broccoli and egg protein. Ham will provide extra protein, in total a highly protein rich recipe with broccoli nutrients. I use to make it, when I have to rush and no time to cook. You should also try; it won’t take more then 10 minutes.

Nutrition

• calories: 175
• protein: 17
• carbs: 9
• fat: 8
• saturated fat: 2.43
• polyunsaturated fat: 1.62
• monounsaturated fat: 3.25
• cholesterol: 248
• sodium: 368
• potassium: 434
• dietary fiber: 2.83
• sugars: 1.67
• vitamin a: 116
• vitamin c: 40
• calcium: 88
• iron: 3
• magnesium: 0
• complex carbs: 4.5
• other fats: 0.7

Ingredients

• 1 large Egg, white, raw, fresh
• 1 jumbo Egg, whole, raw, fresh
• 1 cubic inch Turkey ham, sliced, extra lean, prepackaged or deli-sliced
• 1 cup, chopped or diced Broccoli, raw
• 1 gram Oil, olive, salad or cooking
• 1 tbsp chopped Onions, raw
• 1 dash Salt, table
• 1 tbsp, ground Spices, pepper, black

Instructions

• Take an oven proof large pan and heat it over medium heat.
• Sauté chopped onion and broccoli with olive oil while stirring occasionally.
• Beat eggs and egg white along with salt and pepper.
• Add ham pieces to the onion and broccoli and cook for 1-2 minutes.
• Finally add egg mixture to the skillet and cook without stirring to form an omelet.
• When the eggs are set remove from the heat and place in the preheated oven at 300 F until done.
• When the upper layer is brown remove from the oven and serves with whole wheat bread.