Saturday, June 7, 2014

Recipe - mini breakfast frittatas

I saw a version of these on the internet with lots of high salt ingredients like sausage and feta, and lots of processed cheese - I thought I'd try a slightly toned down healthier version. I have used a little lean bacon for flavour but you could certainly omit that if you wish.  You could also put all your vegetables in raw, I just know my son is not a fan of raw mushrooms and capsicum so cooking it with a small amount of bacon would make him more likely to eat them!

You will need:
(To make 12 frittatas - if you have a 6 muffin tray then halve the recipe or make two batches)
Fillings of your choice - I used cherry tomatoes, a handful of baby spinach, fresh mushrooms, two pieces of lean short cut bacon trimmed of extra fat, half a capsicum (bell pepper). You could use any vegetables you have in the fridge - onions, silverbeet, roasted diced sweet potato, carrots, grated zucchini, and even add leftover cooked chicken, tinned red salmon, tinned corn or asparagus - use your imagination!
12 eggs - basically one egg per muffin cup
Small amount of grated cheese
Mixed dry herbs
pepper for seasoning
a splash of milk
olive oil spray to grease your muffin tray (May not be needed if you have a silicone tray)

Grease your muffin tray with olive oil spray (or use muffin cases) and heat your oven to 200 degrees C
Dice your ingredients finely
Fry your bacon, mushrooms and capsicum in a hot pan with a little olive oil if needed and a sprinkle of mixed herbs until softened and golden. Take off the heat.

Starting with one egg per muffin cup, crack your eggs into a jug and whisk with a splash of milk. I did 6 at a time as it was easier to manage. Season your eggs with black pepper and perhaps some herbs if you wish.

In each cup of your muffin tray add some finely chopped spinach, diced tomato and the bacon/mushroom/capsicum mix until around half full. 

Carefully pour your egg mixture on the top of the vegetables. Top with a small sprinkle of grated cheese (I had run out so used a little flaked parmesan instead). If you wish you can sprinkle with sweet paprika for some extra flavour and colour.

Cook for 15-20 minutes until golden and firm.
Allow to cool for 5-10 minutes in the tray to make them easer to remove. 

These could be frozen in individual ziplock bags, or alternatively keep in a container in the fridge for 2-3 days.

For a quick balanced breakfast, zap one in the microwave for 30 seconds,  and team with a piece of fruit or a slice of grainy toast for low GI carbohydrate energy.  These would also be great cold in a lunchbox.

Bon appetit!

Lyndal @ Lean Green and Healthy

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