Mini frittatas with quinoa

Mini frittatas with quinoa might be a good recipe to expand your breakfast repertoire. This recipe serves 24 and costs 21 cents per serving. Watching your figure? This gluten free recipe has 36 calories, 3g of protein, and 2g of fat per serving. Head to the store and pick up diced ham, eggs, swiss cheese, and a few other things to make it today. A few people made this recipe, and 13 would say it hit the spot. It is brought to you by Foodista. From preparation to the plate, this recipe takes roughly 45 minutes. With a spoonacular score of 22%, this dish is rather bad. Similar recipes are Mini Vegan Quinoa Frittatas, Mini Vegan Quinoa Frittatas, and Mini Frittatas.

Servings: 24

 

Ingredients:

2 cups cooked quinoa (about ¾ cup uncooked)*

2 eggs

2 egg whites

1 cup zucchini, shredded

1 cup Swiss cheese, coarsely grated

½ cup ham, diced

¼ cup parsley, chopped

2 Tbs Parmesan cheese, grated

¼ tsp white ground pepper

Equipment:

bowl

muffin tray

oven

frying pan

Cooking instruction summary:

In a large bowl mix to combine all the ingredients. Grease a muffin tin and spoon mixture to the top of each cup. Bake in an oven at 200C / 390F for 30 minutes, or until the edges of the frittatas are golden brown (do not under bake or they won't come out of the pan). Let cool for at least 5 minutes in the tin before serving. Eat hot or cold. * Cook quinoa in 350 ml water for 20 minutes (or according to the package instructions). After cooking, leave to soak any remaining water for additional 5 minutes.

 

Step by step:


1. In a large bowl mix to combine all the ingredients.

2. Grease a muffin tin and spoon mixture to the top of each cup.

3. Bake in an oven at 200C / 390F for 30 minutes, or until the edges of the frittatas are golden brown (do not under bake or they won't come out of the pan).

4. Let cool for at least 5 minutes in the tin before serving.

5. Eat hot or cold.

6. * Cook quinoa in 350 ml water for 20 minutes (or according to the package instructions). After cooking, leave to soak any remaining water for additional 5 minutes.


Nutrition Information:

Quickview
35 Calories
2g Protein
1g Total Fat
1g Carbs
1% Health Score
Limit These
Calories
35
2%

Fat
1g
3%

  Saturated Fat
1g
6%

Carbohydrates
1g
1%

  Sugar
0.32g
0%

Cholesterol
19mg
6%

Sodium
56mg
2%

Get Enough Of These
Protein
2g
6%

Vitamin K
10µg
10%

Phosphorus
47mg
5%

Calcium
45mg
5%

Selenium
2µg
4%

Vitamin B2
0.05mg
3%

Vitamin B12
0.19µg
3%

Manganese
0.05mg
3%

Vitamin A
123IU
2%

Zinc
0.34mg
2%

Vitamin C
1mg
2%

Magnesium
7mg
2%

Folate
6µg
2%

Vitamin B6
0.03mg
1%

Iron
0.24mg
1%

Potassium
40mg
1%

Copper
0.02mg
1%

covered percent of daily need
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Food Trivia

To add nutrition, a lot of milk, juice, and yogurts enrich the food with EPA and DHA omega-3 fatty acids. In other words, your OJ contains fish oil.

Food Joke

A brain walks into a bar and says, "I'll have a pint of beer please." The barman looks at him and says "Sorry, I can't serve you." "Why not?" askes the brain. "You're already out of your head."

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