QUINOA AND VEGETABLE EGG BITES
These savory three-bite egg cups, packed with hearty quinoa and colorful sauteed vegetables and baked in a muffin tin, are like loaded mini-frittatas.
Provided by From nutritionist and cookbook author Ellie Krieger
Yield 6
Number Of Ingredients 12
Steps:
- 1 Preheat the oven to 375 degrees with the rack in the middle
- 2 Line a 12-muffin tin with paper liners
- 3 Spray the inside of each liner with cooking oil spray
- 4 In a medium skillet over medium-high heat, heat the olive oil until shimmering
- 5 Add the onion, pepper, mushrooms and 1/4 teaspoon salt and cook, stirring occasionally, until the vegetables have softened, their water has evaporated, and they begin to brown, about 8 minutes
- 6 Stir in the garlic and paprika and cook, stirring, for an additional 30 seconds
- 7 Add the spinach and cook, stirring, until wilted
- 8 Remove the pan from the heat and let cool slightly
- 9 In a large bowl, whisk the eggs
- 10 Stir in the cooked vegetables, quinoa
- 11 Parmesan cheese, the remaining 1/2 teaspoon salt and the pepper
- 12 Using a 1/3 cup measure, distribute the mixture evenly among the muffin cups
- 13 Bake for 15 to 18 minutes, until set in the center
- 14 Serve warm or at room temperature
Nutrition Facts : Calories 190 calories, Fat 12 g, Carbohydrate 11 g, Cholesterol 190 mg, Fiber 2 g, Protein 11 g, SaturatedFat 3 g, ServingSize 1 Serving, Sodium 300 mg, Sugar 2 g
MINI FRITTATAS WITH QUINOA
Savory bites equally excellent hot or cold. Ideal for breakfast, brunch, lunch, or dinner.
Provided by Laka kuharica - Easy Cook
Categories 100+ Breakfast and Brunch Recipes Eggs Frittata Recipes
Time 1h10m
Yield 6
Number Of Ingredients 10
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Grease 6 muffin cups.
- Bring the quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15 to 20 minutes.
- Combine cooked quinoa, eggs, egg whites, zucchini, Swiss cheese, ham, parsley, Parmesan cheese, and white pepper in a large bowl and mix until thoroughly combined. Spoon mixture to the top of each prepared muffin cup.
- Bake in preheated oven until the edges of frittatas are golden brown, about 30 minutes. Allow to cool at least 5 minutes in the pan before serving. Serve hot or cold.
Nutrition Facts : Calories 213.3 calories, Carbohydrate 15.5 g, Cholesterol 86.3 mg, Fat 10.5 g, Fiber 2.1 g, Protein 14 g, SaturatedFat 4.8 g, Sodium 256 mg, Sugar 0.8 g
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