MINI BROCCOLI FRITTATAS

1 small bunch broccoli (about 1/2 lb)

10 large eggs
1 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon red pepper flakes
3 cups grated low-fat sharp cheddar cheese
1/3 cup minced fresh parsley

Preheat oven to 375 degrees.

Very lightly spray 24 mini muffin cups with nonstick cooking spray.

Cut down broccoli into small florets. (You can save the stems to add to soups and/or casseroles if you don't want to waste them. Do not use them in this recipe.)

Place broccoli in a large saucepan and cover with water; bring to a rolling boil. Cook until broccoli is bright green but is still crisp. Drain in a colander, rinse and drain again. Be sure broccoli is drained well.

Whisk the eggs with the salt, pepper, red pepper flakes until combined. Give one last good whisk and pour into a pitcher with a good pouring spout.

Into each muffin cup place about 1 1/2 tablespoons of the cheese and a little broccoli. Gently pour the egg mixture into the muffin cups but do not fill to the brim as the frittatas will puff up during baking.

Place on the middle oven rack and bake 12 to 15 minutes until set.

Remove from oven and allow to cool a few minutes then remove from pan. Use a thin knife to loosen if needed. Place mini frittatas on a plate and sprinkle with the remaining cheese and the parsley.

This recipe is great for appetizers or as a brunch item.

File Photo

BABY VIDALIA ONION FRITTATA

I have had this recipe from Cooking Lite for many years.

1 tbsp butter, melted
3/4 lb baby Vidalia onions, sliced thin with some green tops (or 1 1/2 cups chopped green onions)
1 garlic clove, minced
1 carton (16-oz) egg substitute
1/4 tsp salt
1/4 tsp pepper
1/8 tsp hot sauce
3/4 cup shredded reduced-fat sharp Cheddar cheese

Melt the butter in a 10-inch ovenproof skillet over medium heat.  Add the onion and garlic; cook 5 minutes or until tender, stirring occasionally.

Arrange onion mixture evenly in the bottom of skillet.  Combine the egg substitute, salt, pepper, and hot sauce; pour evenly over the onion mixture.  Reduce heat to medium-low and cook, uncovered, approximately 8 minutes or until set (mixture will still be wet on top).

Preheat broiler.

Broil frittata for 3 minutes; sprinkle the cheese over the top and broil another minute or until cheese melts.

Allow frittata to stand for 5 minutes before cutting to serve.

 

Yield: 4 servings

Per serving: 161 calories, 9g carbs, 19g protein 

MUSHROOM OLIVE FRITTATA

1 tbsp olive oil

1 cup sliced fresh cremini mushrooms

2 cups coarsely shredded fresh spinach

1 large shallot, thinly sliced

4 eggs

2 egg whites

2 tsp snipped fresh rosemary OR 1/2 tsp dried rosemary, crushed

1/4 tsp black pepper

1/8 tsp salt

1/4 cup thinly sliced pitted Kalamata olives

1/3 cup shredded Parmesan cheese

Preheat broiler. In a boiler proof medium nonstick skillet, heat oil over medium heat. Add mushrooms o skillet and cook 3 minutes, stirring occasionally. Add spinach and shallot. Cook about 5 minutes or until mushrooms and spinach are tender, stirring occasionally. 

Meanwhile, in a medium bowl whisk together eggs, egg whites, rosemary, pepper and salt. Pour mixture over veggies in skillet. Cook over medium heat. As mixture sets, tun a spatula around edge of skillet, lifting egg mixture so the uncooked portion flow underneath. Continue cooking and lifting edges until egg mixture is almost set and surface is just slightly moist.

Sprinkle with olives, top with cheese. Broil about 4-inches from the heat about 2 minutes or until top is lightly browned and center is set. Let stand for 5 minutes. To serve, cut into 4 wedges.

Yield: 4 servings Per serving: 165 calories, 11g fat (3sat), 416mg sodium, 4g carbs, 12g protein Diabetic Exchanges: 1 vegetable, 1.5 medium-fat meat,0.5g fat

eating well photo

MINI HAM & CHEESE FRITTATAS

1/4 lb cubed fully cooked lean ham

1 cup shredded fat-free cheddar cheese
1 1/2 cups egg substitute (or 6 eggs)
4 egg whites
3 tbsp minced chives
2 tbsp skim milk
1/4 tsp salt
1/4 tsp black pepper

Preheat oven to 375 degrees. Coat 8 muffins cups with nonstick cooking spray.

Divide ham evenly among the 8 muffin cups. Top ham with cheese. In a large mixing bowl beat eggs or egg substitute with egg whites. Beat in the chives, milk, salt and pepper. Pour this mixture over the cheese in muffin cups. Each cup should be about 3/4 full. Bake 22-25 minutes or until a knife inserted near center comes out clean. Carefully run a knife around edges to loosen. Remove from pan and serve warm.

file photo

ZUCCHINI & TOMATO FRITTATA

2 tbsp olive or canola oil 

1/2 tsp black pepper
1/2 tsp basil
1/2 tsp thyme
6 whole green onions, chopped fine
1 large egg
3 large egg whites
1 large zucchini, halved lengthwise and cut into slices
2 garlic cloves, finely minced
1 can (16-oz) low-sodium diced tomatoes, drained*
1 cup shredded mozzarella cheese

Preheat oven to 350 degrees.

In a nonstick 10-inch skillet that has an ovenproof handle, heat oil over medium heat about 1 minute. Add green onions and cook until soft. Be sure to cook uncovered. Add the garlic, zucchini, tomatoes, basil, thyme, and pepper. Mix and cover, continuing to cook 3 minutes.

In a small bowl whisk together egg & whites; blend into the skillet and sprinkle with cheese. Place in the oven uncovered; bake just until set - about 5 minutes or until golden.

*Or use equal amounts of fresh tomatoes, chopped.

Yield: 4 servings
Per serving: 10 g carbs, 13 g protein

Note: This photo from the Food Channel is used for reference only.

This is not their recipe!

PORK AND POTATO FRITTATA

12-oz (approx, 3 cups) frozen shredded hash brown potatoes

1 to 1 1/2 tsp Tony Chachere's original Creole seasoning
4 egg whites
2 whole eggs
1/4 cup low-fat milk
1 tsp dry mustard
1/4 tsp freshly ground black pepper
1 pkg (approximately 10-oz) frozen stir-fry veggies
1/3 cup water
3/4 cup cooked lean pork, cubed
1/2 cup shredded reduced fat Cheddar cheese

Preheat oven to 400 degrees.
Spray a baking sheet with nonstick cooking spray and spread the potatoes out on the sheet; sprinkle potatoes with the Creole seasoning. Bake 15 minutes or until hot. Remove from oven.

Reduce oven temperature to 350 degrees.

In a bowl, beat the egg whites, whole eggs, milk, mustard and pepper together.

In a medium nonstick skillet, place the veggies and water in the skillet. Cook over medium heat about 5 minutes or until the veggies are crisp-tender; drain well.

Add the pork and potatoes to the skillet; stir lightly. Add the egg mixture then sprinkle with the cheese. Cook over medium-low heat 5 minutes then place the skillet in the 350-degree oven and bake 5 minutes or until the eggs are set and the cheese is melted.

Yield: 4 servings
Per serving: 251 calories, 7 g total fat (3 saturated), 394 mg sodium, 24 g carbs, 22 g protein
Diabetic exchanges: 1 1/2 starch, 2 1/2 lean meat, 1 vegetable

Recipe and photo are from a 1995 Publications International Book. 

ZUCCHINI-TOMATO FRITTATTA ll

1/3 cup sun-dried tomatoes (do not use the ones packed in oil)
1 cup boiling water
3 1/2 cups egg substitute
1/2 cup 2% fat cottage cheese
2 green onions, chopped
1 tbsp dried basil
1/8 tsp crushed red pepper flakes
1 cup sliced zucchini
1 cup fresh broccoli florets
1 medium-size red bell pepper, chopped
2 tsp canola oil
2 tbsp grated Parmesan cheese

Place tomatoes in a small bowl; cover with the boiling water.  Let stand 5 minutes; drain and set aside.

In a large bowl, whisk the egg substitute, cottage cheese, onions, basil, red pepper flakes and the tomatoes together; set aside.

Heat the oil in a 10-inch ovenproof skillet and sauté the zucchini, broccoli, and bell pepper until tender.  Reduce the heat to low and pour the egg mixture over the vegetables.  Cover and cook approximately 5 minutes or until almost set.

Remove the cover and sprinkle the cheese over the top.  Broil about 4-inches from heat a couple of minutes or until the eggs are completely set.  Allow to stand 5 minutes before cutting to serve.  Cut into 4 wedges.

Yield: 4 servings.
Per serving: 138 calories, 4 g (1 sat) fat, 11 g carbs, 3 g fiber, 15 g protein
Diabetic Exchanges = 2 lean meat and 2 vegetables 

file photo.

LOW GLYCEMIC HAM & PEPPER FRITTATA

1 tbsp extra-virgin olive oil OR canola oil

1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced lean ham
2 tsp dried parsley
1/4 tsp black pepper
2 cups egg substitute
1 cup shredded reduced-fat Swiss cheese

Coat a large broiler-proof skillet with the oil and preheat over medium-high heat. (I recommend an iron skillet but that is just personal choice.)  Add the bell peppers, ham, parsley, black pepper and saute for several minutes until the vegetables are crisp tender.  Spread the mixture evenly over the bottom of the skillet.  Pour the egg substitute overall and reduce the heat to medium-low.  Cover and cook without stirring for 6 minutes until the egg is almost set ie edges are cooked top is still runny.

Remove skillet (wrap handle in foil if necessary to protect in broiler) and place under a preheated broiler and boil for a couple of minutes until the eggs are set but not dry.  Sprinkle with the cheese and broil for another minute to melt the cheese. 

Remove from broiler and cut into 4 wedges.  Serve immediately while hot.

Yield: 4 servings
Per serving: 7 g carbs and 28 g protein

 

Note: Not this recipe. Photo used for reference only.

SPINACH, ARTICHOKE, AND CRAB FRITTATA

This is an old recipe from Eggland's Best Eggs. The photo is also from Eggland's Best.

1 medium onion, chopped
2 garlic cloves, minced
1 tablespoon olive oil
8 Eggland's Best eggs (large)
1/2 teaspoon salt, optional
1/2 teaspoon pepper
1/2 cup light sour cream
2 cups shredded low-fat cheddar cheese
1 box (10 oz) frozen chopped spinach, thawed and drained
1(13.75 oz) can quartered artichoke hearts, drained
1 cup crab meat1/4 cup fresh parsley, chopped 

Preheat oven to 350 degrees F

In a 12″ oven proof skillet, saute onion and garlic in olive oil for 3-5 minutes or until onions are soft.

In a large bowl, beat eggs, salt and pepper until foamy; stir in sour cream, cheddar cheese and spinach. Fold in artichokes and crab meat. Pour egg mixture into skillet, stir to combine all ingredients, and sprinkle with parsley.

 

Bake for 30-35 minutes or until eggs are set; allow to cool 5
minutes before serving.

Yield: 8 servings
Per serving: 186 calories, 8g fat (6g sat), 10g carbs, 4 g fiber, 20 g protein

POTATO-MUSHROOM FRITTATA

1 tbsp olive oil

1 medium onion, sliced very thin
about 1/2 lb potatoes, unpeeled, sliced very thin
6 oz mushrooms, sliced
3 large eggs, whisked slightly
2 tbsp chopped fresh parsley
Salt to taste
Freshly ground black pepper to taste

Heat the oil in a nonstick skillet; add onion, potatoes, and mushrooms. Cook until brown; reduce heat to low and cook, covered, 20 minutes or until softened; stir occasionally.
Add the eggs, parsley and seasonings to the mixture; stir well to combine. Cook over low heat 15-20 minutes or until eggs are almost set.

Transfer to a preheated broiler and cook until the top is set.
Yield: 2 servings
Approximately per serving: 350 calories, 17 g protein, 35 g carbs, 4 g fiber

Note: File photo of a similar recipe.