The frittata is a great low-cost dish with endless variations that's nourishing and easy to make.
A frittata is an Italian style omelet, where flavourful ingredients are mixed with eggs and then cooked (without folding) in a skillet. Once the bottom is cooked the top can be finished under the broiler in your oven.I was introduced to the 'frittata in a muffin-tin' concept a couple years ago by a friend who brought our family food after the birth of our first son. I was thankful and wowed. At the time I wasn't aware that there was a whole section of the Internet devoted to muffin-tin meals, so this muffin-sized version of a frittata surprised me.
If you're making your meal plan for the week, try adding 'frittata in a muffin tin' to your menu. They are a great grab'n-go breakfast and pack easily in lunches.
Basic Method for Making Frittata in a Muffin Tin
- About one large egg per muffin cup (or less, depending on the amount of additional ingredients used).
- Additional flavourful ingredients (like steamed broccoli, kale or spinach, roasted peppers, fried onions and garlic, roasted potatoes, grated cheese, oregano etc.).
- Squeeze the water out of steamed greens before adding to the mix.
- Since the frittata won't take long to cook, pre-cook most of the other ingredients (except for things like herbs and cheese).
- Start with a good quality non-stick muffin tin, lightly oiled or lined with parchment paper baking cups, and preheat your oven to 350°F.
- Add your vegetable, cheese and other flavourful ingredients to each muffin tin.
- Beat the egg and pour into each muffin cup until the egg is nearly level with the surface of the muffin tin.
- Bake in the oven for about 20 minutes, or until the egg mixture puffs up slightly, turns a golden brown and is set.
- Serve immediately, or cool and refrigerate for easy breakfast and lunch meals during the week.
Click here for more recipes from HealthyFamilies BC
Resources and Links: