Thursday, July 18, 2013

Mini Egg Frittata Muffins -- a healthier version!

So i finally decided to post something!! haha .. I know a lot of you were asking for an update on this blog -- it's been what, like a year?! Good lawd.

Anyway, i come bearing gifts. :) Some of you asked me for a recipe for this a long time ago and i never got a chance to post it! It's for these wonderful little egg muffins that are great for those of you on-the-go and for those of you who are looking for healthier recipes for your weight loss journey. These were lifesavers for me at some point .. and still are, i just haven't made them as often as i should, haha. Nevertheless, they're great and so easy to "customize" to your taste buds .. you can definitely get fancy here! I made one with tomato, basil and mozzarella cheese and it was amazeballs ... so don't be afraid to get creative here! This recipe is super basic, you can change any of the "filling" and do whatever you like, so long as you cook them properly and you have your egg base.

Mini Egg Frittata Muffins

What You'll Need:
  • Vegetable(s) of your choice
  • Meat of your choice
  • Garlic, finely minced
  • Onions, finely chopped
  • EVOO
  • Seasonings of your choice
  • Cooking Spray
  • Liquid Egg Substitute (i.e.: Egg Beaters)
  • shredded cheese (optional)

Side Note(s):
  • Vegetables and meat are totally up to you. i love using some kind of turkey sausage or kielbasa, personally. It adds a lot of great flavor from the natural juices in the spices that leak out when you're sauteing it. Spinach, Kale, Broccoli, or any kind of green veggie or bell peppers would be great combos to Ham, Bacon, Pancetta or Sausage. This specific recipe's combo is Zucchini and Crumbled Italian Turkey Sausage.
  • As for seasonings, this is where you can get creative. Personally, my powerhouse is Salt & Pepper, Garlic Salt, Crushed Red Pepper (if i'm feeling fancy) and Paprika. But because this is supposed to be a healthier no-salt version (for my Mom's Diabetic and CKD diet), i used Ms. Dash's Garlic & Herb seasoning. Throw in some fresh herbs like parsley, basil, thyme, whatever you want, just to spruce it up!
  • You are more than welcome to use Egg White substitute, it comes out just as great! Just add about maybe 3-5 mins of additional cooking time and don't expect them to be too fluffy ;) You can also use real eggs, just add 5 extra mins to the cooking time. :)

What To Do:
  • Spray your muffin pan with your cooking spray and preheat your oven to 375 degrees.
  • Heat up a saute pan with about 1 tbsp EVOO on Medium High heat. Saute your Onions and Garlic first until soft and/or aromatic.
  • Add in your meat of choice just to warm it through. If you're using raw meat, wait until it's cooked at least halfway through before adding in your veggies.
  • Add your veggies of choice, saute for at least 5-7 minutes. If you're using a veggie that requires a lot of cooking time, cook them al dente because they'll have an extra few mins in the oven to get softer. That way they don't get overcooked.

  •  Add about 1/4 cup of your mixture to each "hole" :)

  • Add your egg substitute to each cup until 3/4 of the way full, or a little more .. if you want extra fluffy muffins. :) Sprinkle some cheese if you'd like .. i used Soy Cheddar Cheese (it melts great and tastes great).
  • Pop your muffins in the oven for 8-10 mins or until they puff up like so .. 

And voila!!

I like to store them in a tupperware after they've cooled down and i would say the serving size would be 2 muffins. These are prefect for a quick breakfast with some tea or coffee if you're always on the go, like me.

Love these little things ..


Stay Thick!
xoxo, Thick Chick


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