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Individual Brussels Sprout & Potato Frittatas

:  January/February 2012

Your rating: None Average: 4.2 (13 votes)

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.


Individual Brussels Sprout & Potato Frittatas Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low saturated fat | Low cholesterol | High potassium | High calcium | Heart healthy | Healthy weight | Diabetes appropriate |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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.

Tips & Notes

  • Make Ahead Tip: Equipment: Four 10-ounce ovenproof ramekins

Nutrition

Per serving: 209 calories; 6 g fat ( 2 g sat , 3 g mono ); 7 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 18 g protein; 3 g fiber; 666 mg sodium; 622 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


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Recipe Categories

Holiday
New Year's Eve
Thanksgiving
Christmas
Health & Diet Considerations
High calcium
High potassium
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Ease of Preparation
Easy
Style/Theme
Budget
Casserole
Comfort foods
Entertaining, casual
Everyday favorites
Vegetarian
Total Time
45 minutes or less
Servings
4
Main Ingredient
Eggs
Vegetarian, other
Preparation/ Technique
Bake
Saute
Type of Dish
Main dish, vegetarian
Meal/Course
Breakfast
Brunch
Lunch
Dinner

Ethnic/Regional
American
Season
Fall
Winter
Publication
January/February 2012
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