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RECIPE! Frittata to Go

February 4, 2014 by Dean Simmons, Registered Dietitian

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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

Ingredients:

  1. About one large egg per muffin cup (or less, depending on the amount of additional ingredients used).
  2. Additional flavourful ingredients (like steamed broccoli, kale or spinach, roasted peppers, fried onions and garlic, roasted potatoes, grated cheese, oregano etc.).

Tips:

  • 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). 

Method:

  1. 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.
  2. Add your vegetable, cheese and other flavourful ingredients to each muffin tin.
  3. Beat the egg and pour into each muffin cup until the egg is nearly level with the surface of the muffin tin.
  4. Bake in the oven for about 20 minutes, or until the egg mixture puffs up slightly, turns a golden brown and is set.
  5. Serve immediately, or cool and refrigerate for easy breakfast and lunch meals during the week.

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Resources and Links:

Shopping Sense: Planning – Get Organized. Plan Ahead. Make a List
Shopping Sense: Meal Planner

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