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.

Ingredients 4 servings

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  • 1 tablespoon extra-virgin olive oil
  • 2 cups refrigerated preshredded potatoes
  • 8 ounces Brussels sprouts, trimmed and thinly sliced (about 2 cups)
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 1 16-ounce container liquid egg substitute, such as Egg Beaters
  • 1/3 cup grated Parmesan cheese
  • 1/4 cup low-fat milk
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper

Preparation

  • Active

  • Ready In

  1. Preheat oven to 400°F. Coat four 10-ounce ovenproof ramekins with cooking spray and place on a baking sheet.
  2. 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.
  3. 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.
  4. 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.

Nutrition information

  • 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; 1187 IU vitamin A; 44 mg vitamin C; 153 mg calcium; 3 mg iron; 684 mg sodium; 620 mg potassium
  • Nutrition Bonus: Vitamin C (75% daily value), Folate (28% dv), Vitamin A (24% dv), Iron (20% dv), Potassium (18% dv), Calcium (17% dv)
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1 starch, 1 vegetable, 1 1/2 lean meat, 1 fat

Reviews 2

April 29, 2012
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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
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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