Make-Ahead Mini Broccoli Cheddar Frittatas
Makes 6 servings, 2 frittatas per serving, 1 1/3 ounces of milk per servingBy Michelle Dudash, RD A hot, homemade and nutritious breakfast on a Monday? Absolutely! You can prepare these frittatas the Sunday night and pair with a glass of milk to enjoy them throughout the week. Savory, satisfying, nutritious and delicious, these mini egg “muffins” are sure to please and won’t break the bank, at less than a dollar per serving!
|Canola or olive oil spray|
|1 cup||lowfat milk|
|1/3 cup||white whole-wheat flour (or unbleached all-purpose flour)|
|1 1/4 tsp||reduced-sodium soy sauce|
|1/2 tsp||garlic powder|
|1/4 tsp||freshly ground black pepper|
|1 3/4 cups||frozen broccoli florets, thawed and chopped into bite-size pieces|
|3/4 cup||shredded reduced-fat Cheddar cheese (use sharp Cheddar for maximum flavor)|
|1/4 cup||grated Parmesan cheese|
|1/2 cup||diced red bell pepper|
Preheat oven to 350°F. Coat a standard muffin pan with oil spray and place on a sheet pan to prevent spills. In a large bowl, beat eggs with a fork or whisk until frothy, about 1 minute. In a bowl or cup, whisk flour into milk until incorporated. Combine milk mixture, Parmesan, soy sauce, garlic powder and beaten eggs. Evenly distribute broccoli and Cheddar in the muffin tins. Fill tins evenly with egg mixture, stirring the bowl twice during the process to prevent settling, and sprinkle bell peppers on top. Bake 20 minutes and rotate pan. Continue to bake until the mixture is set in the middle, or until a knife inserted into the center comes out clean, about 5-10 minutes*. Allow to cool for 5 minutes before running a knife around the edges of frittatas to release. Cool leftovers and store in sealed containers for up to 3 days in the refrigerator or up to 1 month in the freezer. To reheat 1 refrigerated frittata, microwave for 45 seconds; to reheat 1 frozen frittata, microwave for 60 seconds until hot in the middle. * Frittatas prepared in dark muffin tins may take less time to cook.