Mini Vegetable Frittata

Mini Vegetable Frittata
Source: The Mediterranean Diabetes Cookbook, 2nd Edition. Recipe Credit: . Photo Credit: Renee Comet.
Summary


Frittate, as they are called in Italy, can be downsized into mini portions for the perfect low carb breakfast on-the-go. This version calls for mushrooms, leeks, and zucchini, but you could make these with any seasonal vegetables. Try artichokes and asparagus in the spring, tomatoes and eggplant in the summer, or fennel and roasted peppers in the fall.

Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.




 

  • Prep time
    10 min
  • Cook time
    20 min
  • Servings
    6 Servings
  • Serving size
    2 Mini Frittatas
Nutrition Facts

Nutrition Facts

6 Servings

  • Serving Size
    2 Mini Frittatas
  • Amount per serving Calories 180

  • Total Fat 14g
    • Saturated Fat 3.5g
    • Trans Fat 0g
  • Cholesterol 125mg
  • Sodium 150mg
  • Total Carbohydrate 8g
    • Dietary Fiber 2g
    • Total Sugars 4g
  • Protein 7g
  • Potassium 310mg
  • Phosphorus 160mg

Choices/Exchanges: 1 Nonstarchy vegetable, 1 Medium-fat meat, 2 Fat

Ingredients

Ingredients

  • olive oil
    1/4 cup
  • medium yellow onion (cut into very thin slices)
    1
  • shiitake mushrooms (stemmed and cut into very thin slices)
    1 pints
  • large zucchini (diced)
    1
  • small leeks (white and light green parts rinsed and finely chopped)
    2
  • large eggs (beaten until foamy)
    4
  • basil leaves (hand torn)
    8
  • grated pecorino romano cheese
    1/4 cup
  • nonstick cooking spray
    1
Directions

Directions

  1. Preheat the oven to 350 degrees F.

  2. Heat olive oil in a large, wide, ovenproof skillet over medium-high heat. Add the onion and saute, stirring occasionally, until softened and golden (about 4 minutes). Add the mushrooms and zucchini, and cook until browned (about 4 minutes). Add the leeks, stir, and cook for another 4 minutes. Remove from heat, and set aside until cooled.

  3. In a large bowl, whisk together the beaten eggs, basil leaves, and pecorino cheese. Add the cooled vegetables to the egg mixture and stir to combine.

  4. Grease a 12-hole muffin tin with nonstick cooking spray and distribute the egg and vegetable mixture evenly into the holes, filling each 1/2-3/4 of the way. Put muffin tin in the oven and bake until the frittata tops are golden and the eggs are set, about 8-10 minutes. Allow to cool slightly and serve.

Reviews