Sunday, October 3, 2010

80--- Muffin Frittatas

A frittata is an egg dish, basically a crust-less quiche. They cook quickly and you can add just about anything to them! This recipe is for cute little colorful individual-serving vegetable frittatas, made in a muffin pan.

Just in case you missed my last egg recipe: Eggs are a complete protein source-- yes including the yolk. Each lovely egg contains only 70 calories and is a wonderful source of choline-- an essential nutrient for pregnancy.

Muffin Frittatas
Serves 4

4 large eggs
4 egg whites
1/4 cup skim milk
1 1/2 cups fresh spinach, chopped
1/2 cup fresh red pepper, chopped
1/4 cup green onion, chopped
2 garlic cloves, pressed and minced
1 Tbsp olive oil
1/2 cup Parmesan cheese, shredded

Preheat oven to 350 degrees.

In a skillet, heat olive oil on medium-high heat. Add garlic and onions and saute until soft. Add red pepper and saute additional 2 minutes. Add chopped spinach and cook until spinach is wilted. Remove from heat and allow to cool ~5 minutes.

In a medium bowl combine eggs, egg whites, and milk. Whip until frothy. Stir in cooled spinach mixture.

Spray muffin tin cups with cooking spray. Add ~1/4 cup egg mixture to each cup. On top of each cup sprinkle 1 Tbsp Parmesan cheese.

Bake for ~20 minutes. Garnish with green onions and/or hot sauce of your choice.

Nutrition Info per 2 frittatas: 178 calories, 11 g fat, 4 g saturated fat, 15 g protein, 4 g carbohydrates, 1 g fiber

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