Mini Spinach and Ham Frittata
INGREDIENTS: Nonstick vegetable-oil cooking spray 2 4 ounce cartons frozen egg substitute, defrosted 1/2 cup reduced-fat milk 1/2 cup Fiber-sure fiber supplement 1/2 teaspoon freshly ground pepper 1/8 teaspoon salt 4 ounces thinly sliced ham, chopped (can substitute Canadian bacon or sliced turkey) 1 cup frozen spinach, defrosted and squeezed dry (can substitute broccoli) 1/3 cup Parmesan or mozzarella cheese 2 tablespoons fresh basil, chopped
1. Preheat oven to 375 degrees F. 2. Spray a 12-cup muffin tin with nonstick spray. Whisk together the egg substitute, milk, pepper, and salt in a large bowl until thoroughly blended. Stir in the ham, spinach, cheese, and basil. 3. Fill prepared muffin cups almost to the top with the egg mixture and bake until they puff up and just begin to set in the center, about 8 to 10 minutes. 4. Using a rubber spatula, loosen the frittatas from the muffin cups and slide them onto a platter.
Wrap individually and keep in fridge. Microwave for one minute in the morning.
YIELD: 12 Frittatas
Nutritional information per frittata: Calories: 108 Protein: 6g Carbohydrates: 8g Total Fat: 6g Saturated Fat: 2g Fiber: 5g
Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com. She is also the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto www.FFactorDiet.com.
Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.