This is not a difficult breakfast, but it does require a little prep time - the potatoes need to be thawed and the broccoli needs to be cooked. I used frozen potatoes, but put them in some cold water to thaw when we first got up, and frozen broccoli (ditto). So then it really doesn't take very long to put together.
From Diabetes and Heart Healthy Cookbook:
Ham and Broccoli Frittata
vegetable oil spray
2 cups frozen fat-free potatoes O'Brien, thawed
3/4 cups broccoli florets
3/4 cup egg substitute (or whites of 5 large eggs plus one egg)
6 oz lower-sodium, low-fat ham, cut into 1/4 inch cubes (or diced deli ham)
1/4 cup fat-free milk
1/4 tsp pepper
1. Preheat oven to 400 degrees
2. Heat 10-inch nonstick ovenproof skillet over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Put the potatoes in the skillet. Lightly spray with vegetable oil spray. Cook for 4 to 5 minutes, or until golden brown, stirring occasionally.
3. Meanwhile, rinse the broccoli in cold water; drain but do not dry (some water droplets will cling to the broccoli). (If using frozen - thaw in some cold water, drain, and then continue). Cook, covered on high power for 3-4 minutes (for fresh) or 2-3 minutes (for frozen) or until tender-crisp. Stir the broccoli into the potatoes.
4. In a medium bowl, whisk together the egg substitute, ham, milk, and pepper. Pour the mixture over the potatoes and broccoli. Stir well.
5. Bake uncovered for 15-18 minutes, or until the eggs are set (they don't jiggle when gently shaken).
6. To serve, but the frittata into wedges.
This morning, I topped the frittata with swiss cheese for the last 10 minutes of baking. I also baked some turkey bacon for that same amount of time, and served with toast. I like the kick of the swiss cheese, and it made the whole dish more like a meal.
