F-Factor

Mini Spinach and Ham Frittatas

frittatas

Perfect for brunch, this mini egg dish makes it look like you slaved away in the kitchen for hours when actually it’s a cinch to whip up. Feel free to use any of your favorite non-starchy vegetables in this recipe.

 

INGREDIENTS (serves 12):

  • Nonstick cooking spray
  • 2 (4 ounce) cartons frozen egg substitute, defrosted
  • ½ cup reduced-fat milk
  • ½ teaspoon pepper
  • 1/8 teaspoon salt
  • 4 ounces thinly sliced ham, Canadian bacon, or turkey, chopped
  • 1 cup frozen chopped spinach or broccoli, thawed and squeezed dry with a paper towel
  • 1/3 cup Parmesan or shredded mozzarella cheese
  • 2 tablespoons fresh basil, chopped

    • Special Equipment 

    12-cup muffin tin

    PREPARATION:

    1. Preheat oven to 375 degrees F. Spray a 12 cup muffin tin with nonstick spray and set aside.
    2. Whisk together the egg substitute, milk, pepper, and salt in a large bowl until thoroughly blended. Stir in the remaining ingredients.
    3. Fill prepared muffin cups almost to the top with the egg mixture and bake until they puff up and just begin to set in the center, about 8 to 10 minutes.
    4. Using a rubber spatula, loosen the frittatas from the muffin cups and slide them onto a platter.
    5. Wrap individually and keep in fridge. To reheat, microwave for 1 minute.

     

    THE F-FACTOR DIET NUTRITIONAL CONTENT FOR JOURNALING: 1 g carbohydrates, .5 g fiber

    ACTUAL NUTRITIONAL CONTENT PER SERVING (serves 12): 62 calories, 2 g carbohydrates, .5 g fiber,  6 g protein, 3 g total fat, 1 g saturated fat, 111 mg sodium

    To prepare delicious F-Factor recipes at home, and for healthy lifestyle tips and eating plans, check out our books:  The Miracle Carb Diet and The F-Factor Diet!

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