Individual Veggie Frittatas

Veggie frittata with strawberry garnish

Unaltered image. Jason Bachman, Flickr. CC license.

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 3 small red potatoes, finely diced
  • 6 ounces Canadian bacon, chopped
  • ½ small onion, finely diced
  • ½ red bell pepper, finely diced
  • 3 cups fresh baby spinach, chopped
  • ½ cup mushrooms, chopped
  • ⅛ teaspoon salt
  • ⅛ teaspoon pepper
  • 6 eggs
  • 4 egg whites
  • ½ cup skim milk
  • ½ teaspoon allspice
  • Non-stick cooking spray

Directions

  1. Preheat oven to 350° F.
  2. Heat oil in a large skillet. Add potatoes and Canadian bacon.
  3. Cook, stirring occasionally, until potatoes are softened and bacon begins to crisp, about 10 minutes.
  4. Add onion and bell pepper.
  5. Cook for 3 – 4 minutes or until softened.
  6. Add spinach and mushrooms.
  7. Cook, stirring occasionally until spinach wilts and mushrooms soften.
  8. In large bowl, whisk together salt, pepper, eggs, egg whites, milk, and allspice.
  9. Add vegetable mixture to the eggs and stir to combine.
  10. Spray muffin tin with non-stick cooking spray.
  11. Fill 12 cups with vegetable and egg mixture.
  12. Bake for 20 – 28 minutes or until a toothpick comes out clean.
  13. Allow to cool for several minutes before removing from tin.

Yield

Makes 6 servings (Serving size equals 2 frittatas.)

Nutrition analysis per serving

  • Calories: 240
  • Fat: 11 g
  • Saturated Fat: 5 g
  • Trans Fat: 0 g
  • Cholesterol: 205 mg
  • Sodium: 490 mg
  • Carbohydrates: 18 g
  • Fiber: 2 g
  • Sugar: 2 g
  • Protein: 18 g

Recipe adapted from Prevention RD.

– Mary Ligotti-Hitch, R.D. is a registered dietitian with the Weight Control Center at Beaumont Health Center. Beaumont Weight Control Center offers free cooking demonstrations to the community. View a list of current demonstrations here.

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