Hi! Thanks so much for joining me. Welcome to Made Fit TV. I’m your host Jennifer DiDonato and this is episode #47 so thanks so much for sticking out with us. And in case you don’t know Made Fit TV is everyone’s source for health and fitness information and entertainment and it is where fit bodies don’t just happen, they’re made. So, thanks for joining us. We’re in the kitchen today because of course we haven’t done a recipe in a while and I always have things that I’m conjuring up. I know I’m crazy but I wanted to share it with you. And today, it is a Low Fat Broccoli Frittata.
Now, in case you don’t know what a Frittata is, basically, the main ingredient are eggs. Eggs are pretty much one of the top dogs when it comes to protein, really high quality amino acids that you’re getting to your system into your muscles and high quality protein. So today, I’m going to show you a really simple, affordable, and convenient recipe that you can make for breakfast, or for dinner, or even for a snack. And this is what it looks like right here. Now, I made this for you guys earlier. I just had it so we kind of dig in just a little bit of sour taste and trust me. It tastes pretty delicious. So, I’m happy and I’m sure you will be too.
So let’s get started. All right, first what I want you to do is make sure that you set your oven to about 375º right over here. Now, it depends on what kind of oven you’re using or also what kind of pan you’re using as well. But about 375º should be good. And I want you to take a 9-inch pan just like this. I’m going to have you take your PAM spray. I love PAM spray you know, do with the Crisco, do with the butter, PAM spray—I just broke this. I am strong, my muscles just broke the PAM spray cap. Okay, I’m just going to spray it, kind of get along the edges as well because when you make the frittata, you’re going to want to be able to get it out of the pan so you want to make sure you spray it nice and go because you want it to get stocked and after you scoop it out with a spoon.
Okay. So, the next thing we’re going to do, like I said we’re using really, really simple ingredients. We’re going to take some fat free cottage cheese. Fat free cottage cheese is perfect because it’s fat free protein and I get in all of that in there and also you know when you’re mixing it and with these types of recipes you can’t really tell the difference between the fat-free and regular. So, we’re going to do one cup of the fat-free kind of cheese. Okay, we’re just kind of pour that in. We’re going to use medium to large bowl. Put it all in there. Next, we’re going to take our eggs. Now, like I said eggs are packed with protein as you may know. With this one, we’re going to be using two whole eggs and four egg whites. Now, if you still don’t have the whole egg white, egg yolk separation down, I do believe that they do sell egg yolk separators at any grocery store or house ware store so don’t worry. Just keep practicing you’ll get it.
Okay. So, now we have our two whole eggs. We have our one cup of that free cottage cheese and then the four egg whites in here. You’re just going to take a beater, put it on low. We’re just going to beat it for just maybe two minutes. You just want to blend it. It doesn’t have to be like smooth and creamy. You just want to blend it so it’s not chunky and so the cottage cheese still maintained its curd light texture. We just keep that foaming in here, see. So it gets a little foamy, it gets a little airy but that’s what’s going to give it a little bit of the lift when you bake it.
Okay, moving on we’re going to use five ounces which is going to be a half a cup of the frozen chopped broccoli but if you’re not fan of broccoli or you like spinach, spinach works great too. So, you can get this in any grocery store. They’re frozen in little rectangles just like this box. I already used half of it from my early recipe so I’m going to use the other half now. Five ounces is just half a package because one whole package is 10, okay. So now what you want is you just want to mix it on in there, just mix it up, dispersing it evenly.
Okay now options, I like to put a little bit of spices in my food so I’m just going to put a little bit of parsley flakes in here, just maybe about a half a teaspoon, maybe a full teaspoon. Next thing, you want your salt and pepper to taste, just gives a little kick. Okay, mix it on in. I’m excited. Okay. So now that we have that all mixed, we’re going to take our PAM sprayed pan right here and just dump it on in. See, simple as that. And this is an awesome recipe because what you’re doing is you are making a meal that could potentially feed a family of four because these servings are going to be in quarters. So, this could be either a side dish. This could be the entre. It may not be enough food for four people if you’re just putting up in a four—with just being along like that but even just putting in half. I’ll tell you the nutrition facts in just a moment. So, now we’re all set with this.
So what you’re going to do is just place in the over, top or middle rack right on in there. And timer, we’re going to set it for, I want you to set it for half an hour and when we set if for half an hour, we’re going t o come back and just see how it’s doing so far depending on the oven because what you want is you want it to be a little bit golden brown on top. But then you also want to take a toothpick and make sure that it’s not gooey in that center so they’re still gooey, we’ll check on it in a minute. So, we’ll be right back.
Glad you stuck with us, it’s been about 35 minutes ahead and about five minutes on there because I checked it and it was still a little bit runny in the center, you can kind of shake it to find out so let’s check it out and see how it looks. See what I told you, golden brown on the top. So, we have our low fat protein packed frittata. Let me just show you here. So, you just want to stick your toothpick in the center and make sure that it’s not runny anywhere so right now this is a perfect frittata, perfectly done, 375º, 35 minutes, and a 9-inch pan. So, there you have it and you’re going to cut it into quarters and for one quarter of this frittata, it is 118 calories, only two grams of fat, eight carbohydrates, two grams of sugars and 14 grams of protein. That’s pretty good.
So, send some comments on madefittv.com right below here. Let me know what you think about it and also you can email me through askjennyonmadefit.com and I love hearing what you have to say about my episodes, about what we’re doing here and also I like to hear about some maybe episode suggestions that you may have. And you could also subscribe to Made Fit TV episode right through iTunes and a lot of you guys have iPod so you could subscribe to it and it uploads right on through your list and you can watch it while you are working out or listening to it or whatever so it helps past the time. And also, I’m on Facebook, friend me up, I’m Jennifer DiDonato there and I’m on Twitter and you could find me at Jenny DiDonato. If you don’t have a Twitter account, I highly recommend that you get one. We’re also on Viddler and YouTube, all the good stuff. So, find me there. But just to wrap it up, it’s time for our Made Fit tip of the week.
So, our Made Fit tip of the week, my purpose here for Made Fit TV is to allow you guys to better incorporate health and fitness into your everyday life and I get a lot of emails and people that ask more specific things like, “You know your videos are great. I did this exercise. I did that but I want to know something specific to tone up this area or that area or what should I be eating to do this or there with the other thing.
And just to clear it up, I want you guys just to make sure you’re keeping it simple and to stay patient. Being patient is the key to this because there are no secrets. There is no one food. There is no one movement to really tone up in an area or help lose weight. It’s about total body health and just gradually changing your lifestyle and incorporating in the correct frequencies of the exercise, like I always tell you about in all my episodes. And also the correct foods that you should be eating to nourish your body and have your body and the food work for you and not against you. So, what you’re doing right now, if you are cleaning up your diet, if you are exercising more, congratulations! And I want you to keep doing it. I want you to keep doing it for the next three, four, five, six months and be patient, be consistent and you’re definitely going to see the results so keep that guys. You are doing awesome! So, that’s what I want you to take with you today. So, thanks so much for joining us for episode #47 on Made Fit TV. Remember, that bodies don’t just happen, they are made. So, we’ll see you next time.
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