Mini Breakfast Frittatas - 3g Carbs, 1g Fiber
From: The South Beach Diet (Phase 1)
A Hearty On-the-Go Breakfast
We all know how important it is to eat breakfast every day, yet
only 46 percent of American adults eat a healthy morning meal
seven days a week. On the South Beach Diet we don't want you
to skip breakfast no matter how busy you are. So we've made
it easy for you: This take-along meal is easy to prepare and pack.
If you love a morning omelet, here's one you can take on the road.
A variation on our popular Vegetable Quiche Cups to Go recipe, these
little omelets are great right out of the oven but can also be served
at room temperature. Store the well-wrapped frittatas in the
refrigerator for up to a week.
Hands-on time: 10 minutes
Total time: 30 minutes
Makes: 12 mini frittatas (3 per serving)
1 (10oz pkg) frozen cut green beans
4 sun-dried tomato halves (in oil)
2 scallions, cut into 1" pieces
1 tsp Italian herb blend
1/4 tsp salt
1 1/4 cups egg substitute
3/4 cup shredded part-skim mozzarella cheese (3 oz)
Black pepper
Heat the oven to 350 degrees F. Coat a 12-cup muffin pan with cooking
spray, or use a nonstick pan.
Place the green beans in a strainer and run hot water over them to
thaw. Drain well, pressing to get out as much liquid as possible.
Combine the beans, sun-dried tomatoes, scallions, herb blend, and salt
in a food processor. Pulse on and off to chop coarsely. Add the egg
substitute and pulse just to combine.
Spoon 2 tablespoons of the mixture into each muffin cup. Top each with
1 tablespoon cheese. Season the tops with a grind of pepper. Bake for
20 minutes, or until a toothpick inserted in the center comes out clean.
Serve warm or at room temperature.
Makes: 12 mini frittatas (3 per serving)
Servings: 4
Serving Size: 3
Nutrition per Serving:
44 Calories, 2g Fat, 1g Sat, 5g Protein, 3g Carbs, 1g Fiber, 152mg Sodium
