Mini Frittatas

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 55 minutes

材料

2 tablespoons Low FODMAP Onion-Infused Oil,

1 cup (64 g) chopped scallions, (green parts only)

6- ounces (170 g) Yukon Gold potatoes, (or other waxy potatoes diced; peeled or unpeeled)

½ medium zucchini, (trimmed, diced)

½ medium red bell pepper, (trimmed, cored and diced)

1 ½ cups (30 g) baby arugula (or baby kale)

1 ½ cups or baby kale baby spinach

Kosher salt

Freshly ground black pepper

8 large eggs, (at room temperature)

4- ounces (115 g) shredded or crumbled cheese, such as cheddar, (Monterey jack or feta)

Herbs such as thyme, (dill or tarragon; optional)

Raw cherry tomatoes

Cooked or raw broccoli florets

Crisp cooked bacon

Black olives

Sautéed oyster mushrooms

手順

Preheat oven to 375°F (190°C). Coat the insides of 12 standard-sized muffin tins with nonstick spray; set aside on a sturdy rimmed baking sheet pan to catch any overflow.

Heat oil in a large skillet over low-medium heat, add scallion greens and potatoes and sauté until scallions are softened and potatoes are tender, about 8 minutes. Add zucchini and bell pepper and continue to sauté until zucchini is crisp tender. Add the arugula (or kale) and spinach and sauté until wilted. Taste and season generously with salt and pepper.

Whisk eggs very well in a large mixing bowl, add herbs if using, then fold in the cooked vegetables. Divide into ramekins and top with additional optional vegetables, bacon and cheeses as you like. Mix and match. Have fun. Use a spoon, or even your finger, to poke the additions down into the mixture a little bit. Bake for about 15 to 20 minutes or until the frittatas are just set in the middle. Serve hot/warm. You can also cool the frittatas, unmold them, place them in freezer bags and freeze for up to a month. Reheat in microwave or toaster oven for a quick breakfast.

栄養

• カロリー: 270 kcal
• 脂肪総量: 18 g
• 飽和脂肪: 2 g
• コレステロール: 248 mg
• ナトリウム: 275 mg
• 炭水化物総量: 11 g
• 食物繊維: 3 g
• 糖質総量: 2 g
• タンパク質: 17 g