06 Mar
Chicken and Veggie Frittata
| Servings | Prep Time | Cook Time |
| 2people | 15 minutes | 25minutes |
| Servings | Prep Time |
| 2people | 15 minutes |
| Cook Time |
| 25minutes |
Ingredients
- 1 cup broccoli florets
- 1/2 cup fresh mushrooms sliced
- 2 scallions finely chopped
- 8 oz chicken cubed fully cooked with skin and excess fat removed
- 4 eggs large whole eggs
- 2 egg whites
- 1/4 cup water
- 1/4 cup Dijon Mustard
- 1/2 teaspoon Italian seasoning
- 1/4 teaspoon garlic salt
- 1/2 cup tomatoes chopped
Servings: people
Units:
Ingredients
Servings: people Units: |
Instructions
- In a skillet, saute the broccoli, mushrooms and scallions in olive oil until tender.
- Add chicken; heat through. Remove from the heat and keep warm.
- In a mixing bowl, beat eggs, water, mustard, Italian seasoning and garlic salt until foamy. tomatoes and broccoli mixture.
- Pour into a greased shallow 1 1/2 quart baking dish. Bake at 375 degrees F for 22-27 minutes, or until a knife inserted in the center comes out clean.
Recipe Notes
Makes 2 protein servings and one veggie serving.
Phase 4 modifications:
- may use 8 whole eggs
- ay also add in 1 1/2 cups (6 oz.) low-fat Cheddar cheese, shredded add after beating eggs
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Comments
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Megan Briggs Mitrokostas
March 6, 2013
are you using a regular dijon mustard?
and how much to eat at one meal?
Megan Briggs Mitrokostas
March 6, 2013
how much do you eat for one serving?
Vasilios Papadopoulos
March 6, 2013
All of it!
Rick Tellier
March 6, 2013
The portion of eggs for a Phase 1-3 dieters is 2 whole eggs plus 2 egg whites. So we probably should change the recipe to 4 whole eggs and 4 egg whites, and the recipe would yeild two servings.
Jesse Spencer
March 6, 2013
I thought they just changed it to 4 eggs
Rick Tellier
March 6, 2013
You are correct, the most recent phase 1 protocol allows for 4 whole eggs plus 2 egg whites. We will update this. Thanks!
Angela Sturgill
March 6, 2013
Scallions are in the onion family and so can only be eaten raw during phase 1…perhaps add onion powder instead? Oh but puleeze tell me I'm wrong and I will become a scallion sauté Queen!
Andover Diet Center | Weight Loss
March 6, 2013
Angela, scallions are ok. Technically speaking its the caramelization of the onion that is the problem, not cooking. Most coaches just say not to cook onions because it is confusing, but almost all agree scallions are good.
Andover Diet Center | Weight Loss
March 6, 2013
Angela, scallions are ok. Technically speaking its the caramelization of the onion that is the problem, not cooking. Most coaches just say not to cook onions because it is confusing, but almost all agree scallions are good.