1 1/2 cups broccoli flowerets (cut into small, bite-sized pieces)
1/2 cup low-fat cheddar cheese
4 heaping tsp. coarsely-grated Parmesan cheese
1/2 cup low-fat cottage cheese (not rinsed or drained)
1 tsp. Spike seasoning (or use other all-purpose seasoning of your choice)
fresh-ground black pepper to taste
Preheat oven to 375F/190C. Spray muffin cups with non-stick spray.
Cut broccoli into small, bite-sized flowerets. (If you cut through the broccoli stem and then pull the floweret part apart, you can avoid the mess from broccoli “crumbs” on the cutting board.) Divide broccoli between the four cups, and microwave on high for about 3 minutes, or until broccoli just starts to cook. Put a generous pinch of cheddar cheese (about 2 T) on top of the broccoli, then add a heaping teaspoon of coarsely-grated Parmesan.
Break eggs into a glass measuring cup with a pour spout, and beat with a fork until egg yolks and whites are combined. Add cottage cheese, Spike seasoning or other seasoning, and black pepper, and stir to combine. Pour egg mixture over broccoli and cheese, dividing the eggs evenly among the four cups. Stir gently with the fork so ingredients are evenly distributed.
Bake for about 35 minutes, or until eggs are firm and frittatas are starting to get slightly browned on top. Serve hot, topped with a dollop of low-fat sour cream if desired.
Frittatas can be kept in the fridge for several days and microwaved to reheat. Don’t microwave for more than 1-2 minutes or the eggs will get rubbery.Source : allrecipes.com