Under 200-Calorie Chicken Broccoli Frittata

By on January 5, 2013

By Meredith Kimelblatt –

It’s a New Year, and for many people this means a whole new set of healthy-living resolutions.  Eating healthy, getting more exercise and starting a diet are three of the most common resolutions out there, but are also all ones that many people give up on only a couple weeks into the year because they just seem too difficult—“seem” being the key word.

Maintaining a healthy lifestyle this year doesn’t need to be hard or intimidating.  Ignore those extreme diets or fad eating trends (which typically aren’t all that healthy for you in the long term anyway) and focus on simply cooking things that are good for you but still taste good, too!

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Being able to enjoy following through on your New Year’s resolution instead of dreading it makes it much more likely that you’ll stick with it all the way through the year and eventually adapt it into your everyday lifestyle.

When it comes to eating healthy this year, you don’t need pricey organic ingredients or complex recipes to look and feel your best.  And healthy food doesn’t have to be bland or boring, either; there are hundreds of ways to make healthy ingredients with “boring” reputations, such as chicken breasts or fish fillets, a little more exciting and enjoyable to eat without going overboard on the calories, fat content or sodium levels.

This recipe for Chicken Broccoli Frittata is a great example of just how yummy healthy meals can be.  It’s full of lean protein from the chicken breasts, lots of nutrients and fiber from the broccoli and tomato, and tons of flavor from the Italian seasoning.  To top it off, using egg substitute instead of shell eggs saves you lots of unnecessary calories without forcing you to sacrifice that delicious egg-y taste at all.  Try it out for a light—and incredibly quick and easy—dinner that will actually fill you up and taste delicious at the same time.

Chicken Broccoli Frittata

Prep Time: 15 min

Total Time: 20 min

Serves: 2

Calories per Serving: 150


PAM® Original No-Stick Cooking Spray

1 cup small fresh broccoli florets

1/2 cup chopped cooked chicken breast

1/4 cup finely chopped tomato

1/4 cup finely chopped onion

1/2 teaspoon Italian seasoning

1/8 teaspoon salt

1 cup Egg Beaters® Original (1 cup = 8 oz)


Preheat your broiler.  Spray a medium ovenproof skillet with cooking spray and heat over medium heat.  Add broccoli, chicken, tomato, onion, Italian seasoning and salt; cook and stir for 3 minutes or until broccoli is crisp-tender.

Add Egg Beaters.  Reduce heat to low and cover.  Cook for 9 minutes or until the frittata is almost set.

Remove lid and place skillet under the broiler for 2 minutes or until the top is set, but not brown.  Cut frittata in half to serve and enjoy!

Author Bio:  This is a guest post by Meredith K. on behalf of Egg Beaters®.  For more light dinner options and easy breakfast recipes, visit http://www.eggbeaters.com/.

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Under 200-Calorie Chicken Broccoli Frittata