Individual breakfast frittatas with vegetables
By Cathy Branciaroli, Food Correspondent, The Times
Individual breakfast frittatas offer a healthy, nutritious on the run meal for kids on the way to school
The best thing we can do for kids on a school day is to have something healthy and nutritious ready for them to eat on the run on their way to class. But it can be a challenge to get this important meal prepared on a fast track. I like protein-based dishes like these mini-frittatas made in muffin tins that give the kids a strong start on the day. Loaded up with any combination of healthy vegetables like broccoli or sweet peppers, these flavor-packed treats can be a meal on the go and are good hot, warm or room temperature. Considering that this past weekend was National Grandparents Day, what a great treat to offer the grandkids.
In preparing the mini-fritattas, and to save time in the morning, sauté or microwave the vegetables the night before and store in zip lock bags. Make sure to drain them well and blot with paper towels before adding to the muffin tins. This way, the entire dish can be assembled and baked in less than 30 minutes on a hectic school morning.
Eggs by the way are now considered good for us. A recent report from the Department of Human Services says cholesterol from eggs is not considered a nutrient of concern. This follows increasing medical research showing that there is not a relationship between how much dietary cholesterol you eat and heart disease. However, the governmental dietary authorities still recommend eating less saturated fat, limiting to 10 percent of total calories. Essentially, the government is still recommending eating more fruits, vegetables and whole grains.
Master Recipe for Individual Breakfast Frittatas with Vegetables
Ingredients:
8 extra-large eggs
1 ½ cup half and half
½ tsp kosher salt and ¼ tsp ground pepper
4 ounces grated cheese such as gruyere or cheddar
¼ cup grated Parmesan cheese
Optional Fillings:
1 medium sweet onion, diced and sauteed
8 ounces broccoli tips, microwaved 4 minutes
2-3 sweet green or red peppers, diced and sautéed
Baby spinach, microwaved or sautéed till tender
Lean chopped ham
Leftover cooked and chopped potatoes
Optional Spices:
½ tsp paprika
½ tsp chili powder
½ tsp cumin
Preparation:
Preheat oven to 375 degrees. Spray a standard 12-cup muffin tin with vegetable spray including the top of the pan. Place an assortment of the prepared vegetables in the bottom of each tin. Add the grated cheese, but reserve the Parmesan till the end. In a mixing bowl, beat the eggs, half and half, salt and pepper with a fork or whisk till combined. Pour the egg mixture over the filling in each of the muffin cups to the top. Sprinkle the Parmesan on top. Bake 25-30 minutes depending on your oven. A toothpick inserted in the center should come out clean. Cool for 5 minutes and remove from the tin using a small knife to separate the edges. This recipe makes one dozen mini fritattas.
Note: These can be frozen but should be wrapped individually in plastic wrap and put into a large zip lock bag. Remove from freezer when you are ready to eat them, and heat in the microwave for 2 minutes or until warm.
