Mini Frittata with Veggies and Beans
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 59.3
- Total Fat: 3.4 g
- Cholesterol: 80.8 mg
- Sodium: 119.2 mg
- Total Carbs: 2.8 g
- Dietary Fiber: 0.9 g
- Protein: 4.2 g
IntroductionMini frittatas are perfect for busy weekday mornings because you can make them ahead and refrigerate, then re-heat individual portions as needed. Mini frittatas are perfect for busy weekday mornings because you can make them ahead and refrigerate, then re-heat individual portions as needed.
2 Tbsp milk (I used Rice Dream Original)
2/3 cup shredded cheese (I used Sharp White Cheddar)
1/2 cup Navy Beans (canned/cooked)
1 cup chopped broccoli
1/2 cup diced tomatoes
2 tsp dehydrated onion (rehydrated; about 1 Tbsp fresh)
2 tsp deydrated bell pepper (rehydrated; about 1 Tbsp fresh)
1/2 tsp Borsari seasoning
If you use home-cooked beans or fresh tomatoes, they won't contribute salt to the finished product, so you may want more seasonings.
This would be easy to make dairy-free with soy/rice cheese or skipping cheese altogether. My family is lactose intolerant, not allergic, so the dairy cheese in this recipe is tolerable for us.
My kids don't realize there are beans in these. Even if you dislike beans, give these a try. You might be surprised!
Mix eggs and milk in a jumbo measuring cup (with a spout) if you have one, or a bowl will work. Add cheese, beans, vegetables, and seasoning, and stir together.
Pour mixture into a dozen silicone baking cups evenly spaced on a cookie sheet. (A regular muffin tin will work, but you'll need to grease cups well, or use muffin papers, or perhaps both grease and use papers.)
Bake at 350 F for about 15 minutes, watching for the frittatas to be "set" and no longer look wet in the middle. A little ring of shiny "wet" area around the edge is okay as they will cook a little more after removal from the oven.
Allow to cool several minutes, especially before serving to children!
These can be refrigerated and re-heated in the microwave for 20-30 seconds.
Serving Size: Makes 12 silicone muffin cup sized portions
Number of Servings: 12
Recipe submitted by SparkPeople user WILLOLEVIN.