Post by Loupy on Oct 28, 2013 20:02:29 GMT -7
Mini Vegetable Frittatas
From: recipes.sparkpeople.com/
Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled. Top with salsa (optional) and serve with toast for a complete breakfast. Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled. Top with salsa (optional) and serve with toast for a complete breakfast.
Minutes to Prepare: 15
Minutes to Cook: 15
Total Time: 30 min
Number of Servings: 9
Ingredients
5 eggs
2 Tbsp low-fat milk
1 cup diced tomato
2 oz. goat cheese, crumbled or 3 T fat free cottage cheese or low fat cheddar cheese
2 cups chopped broccoli, fresh (or frozen and thawed and drained really well.)
salt and pepper to taste
Optional add in...
green or red peppers
sauteed' onions or mushrooms
Directions
Mix eggs and milk in a bowl.
Add crumbled goat cheese and chopped vegetables.
Season with salt and pepper.
Spoon mixture into muffin tins coated with cooking spray.
Baked at 350 degrees for about 15 minutes or until "set" and golden on top.
You can refrigerate and reheat these in the microwave for a quick breakfast or snack.
Microwave on high for approximately 30 seconds.
Serve warm.
Note...If you are not a veggie eater or don't like the texture of broccoli, stick it in the food processor and chop it up really fine. You really won't notice the veggie then.
Nutritional Info
for 1 frittata
Calories: 71.3
Total Fat: 4.0 g
Cholesterol: 107.0 mg
Sodium: 88.6 mg
Total Carbs: 3.9 g
Dietary Fiber: 1.4 g
Protein: 5.3 g
From: recipes.sparkpeople.com/
Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled. Top with salsa (optional) and serve with toast for a complete breakfast. Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled. Top with salsa (optional) and serve with toast for a complete breakfast.
Minutes to Prepare: 15
Minutes to Cook: 15
Total Time: 30 min
Number of Servings: 9
Ingredients
5 eggs
2 Tbsp low-fat milk
1 cup diced tomato
2 oz. goat cheese, crumbled or 3 T fat free cottage cheese or low fat cheddar cheese
2 cups chopped broccoli, fresh (or frozen and thawed and drained really well.)
salt and pepper to taste
Optional add in...
green or red peppers
sauteed' onions or mushrooms
Directions
Mix eggs and milk in a bowl.
Add crumbled goat cheese and chopped vegetables.
Season with salt and pepper.
Spoon mixture into muffin tins coated with cooking spray.
Baked at 350 degrees for about 15 minutes or until "set" and golden on top.
You can refrigerate and reheat these in the microwave for a quick breakfast or snack.
Microwave on high for approximately 30 seconds.
Serve warm.
Note...If you are not a veggie eater or don't like the texture of broccoli, stick it in the food processor and chop it up really fine. You really won't notice the veggie then.
Nutritional Info
for 1 frittata
Calories: 71.3
Total Fat: 4.0 g
Cholesterol: 107.0 mg
Sodium: 88.6 mg
Total Carbs: 3.9 g
Dietary Fiber: 1.4 g
Protein: 5.3 g
