Individual Brussels Sprout & Potato Frittatas

By Logo inline

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
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 45 minutes

  • 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

Directions
  1. Equipment: Four 10-ounce ovenproof ramekins

  2. 4 servings

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

  4. 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.

  5. 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.

  6. 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.


Nutritional Facts

Servings
4
Per serving
Calories
209
Carbohydrates
21g
Fat
6g
Saturated Fat
2g
Monounsaturated Fat
3g
Protein
18g
Cholesterol
7mg
Dietary Fiber
3g
Potassium
622mg
Sodium
666mg
Added Sugars
0g
Exchanges
1 starch
1 vegetable
1 1/2 lean meat
1 fat
Carbohydrate Servings
1 1/2
Vitamin C (75% daily value)
Folate (28% dv)
Vitamin A (24% dv)
Iron (20% dv)
Potassium (18% dv)
Calcium (17% dv)

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

american eatingwell winter vegetarian saute main dish kid-friendly fall eggs easy cheese bake vegetables

1 reply

Blue Elfin 00
Blue Elfin 00 2013-07-28 02:01:21 -0500 Report

Four star since the "Sodium" is a bit high! But I would like to try the recipe at least once though for curiosity of the taste!