Place 7 (or 8)-ounce ramekin on rimmed baking sheet and place in oven. Preheat oven to 450 degrees.
While oven is heating, in a large bowl, whisk egg, egg whites, 1 tablespoon cheese, milk, crushed red pepper, salt and pepper. Set aside.
Spray a non-stick skillet with Pompeian Organic Extra Virgin Olive Oil Spray and heat oil over medium heat. Add garlic and cook until fragrant (about 1 minute). Add broccoli and cook until warmed (2 to 3 minutes).
Add broccoli mixture to egg mixture.
Remove baking sheet from oven and coat ramekin with Pompeian Organic Extra Virgin Olive Oil Spray . Immediately pour egg mixture into dish and top with remaining 1 tablespoon cheese. Bake until frittata is puffed up and golden brown, about 15 minutes. Serve immediately.
Recipe by Alida's Kitchen at https://www.alidaskitchen.com/2016/12/13/individual-broccoli-cheddar-frittata-recipe/