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Individual Brussels Sprout & Potato Frittatas
Individual Brussels Sprout & Potato Frittatas
2 Reviews
From: EatingWell Magazine, January/February 2012
Brussels sprouts and preshredded potatoes make these oversized muffin-shaped frittatas hearty. They're as good served warm for dinner as they are at room temperature for lunch. Pair with a mixed green salad with cherry tomatoes and buttermilk dressing.
- By: David Bonom
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 1 tablespoon extra-virgin olive oil
- 2 cups refrigerated preshredded potatoes
- 8 ounces Brussels sprouts, trimmed and thinly sliced (about 2 cups)
- ½ cup chopped onion
- 2 cloves garlic, minced
- 1 16-ounce container liquid egg substitute, such as Egg Beaters
- ⅓ cup grated Parmesan cheese
- ¼ cup low-fat milk
- 1 teaspoon dried thyme
- ½ teaspoon salt
- ½ teaspoon freshly ground pepper
Preparation
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Active
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Ready In
- Preheat oven to 400°F. Coat four 10-ounce ovenproof ramekins with cooking spray and place on a baking sheet.
- Heat oil in a large nonstick skillet over medium-high heat. Add potatoes, Brussels sprouts, onion and garlic and cook, stirring, until softened and beginning to brown, about 6 minutes. Divide the mixture among the prepared ramekins.
- Whisk egg substitute, cheese, milk, thyme, salt and pepper in a medium bowl. Pour the egg mixture over the potato mixture and gently stir to combine.
- Transfer the baking sheet to the oven. Bake until the eggs are set and an instant-read thermometer inserted in a frittata registers 160°F, about 25 minutes.
- Equipment: Four 10-ounce ovenproof ramekins
- Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
- Per serving: 206 calories; 6 g fat(2 g sat); 3 g fiber; 21 g carbohydrates; 17 g protein; 112 mcg folate; 6 mg cholesterol; 5 g sugars; 0 g added sugars; 1,187 IU vitamin A; 44 mg vitamin C; 153 mg calcium; 3 mg iron; 684 mg sodium; 620 mg potassium
- Nutrition Bonus: Vitamin C (73% daily value), Folate (28% dv), Vitamin A (24% dv)
- Carbohydrate Servings: 1½
- Exchanges: 1 starch, 1 vegetable, 1½ lean meat, 1 fat
Reviews 2
April 29, 2012
By: EatingWell User
Tasty and Easy
This was so easy to make. I added a bell pepper to the veggie mix, but my only wish is that I had also added a jalapeno or some hot sauce to the egg mixture. The frittatas just needed a little kick at the end. Knowing to get the internal temp. to 160 degrees was really helpful. I used 8 7oz ramekins, and it took about 24 minutes to bake. I will def. make this again. It's perfect for brunch.
Pros: easy prep
February 22, 2012
By: EatingWell User
Yummy filling breakfast
I used leftover roasted brussel sprouts from dinner, egg substitute, a chopped microwaved potato, chopped scallions, thyme, pinch of garlic powder, oh and don't forget the cheese. No oil and no stovetop cooking...same result! Very yummy with a side of Canadian bacon!
Pros: Good use for leftover veggies
