Name: Chicken and Veggie Frittata
Prep time: 15 min
Cook time: 25 min
Yield: 2 people
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)

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

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:

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

Comments

There are 9 comments on this post.

Megan Briggs Mitrokostas
March 6, 2013
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are you using a regular dijon mustard?
and how much to eat at one meal?
Megan Briggs Mitrokostas
March 6, 2013
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how much do you eat for one serving?

Vasilios Papadopoulos
March 6, 2013
All of it!

Rick Tellier
March 6, 2013
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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
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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
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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
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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.