EatingWell_Meatless_Vegetarian_Cookbook

Individual Brussels Sprout & Potato Frittatas Makes: 4 servings Active time: 25 minutes Total: 45 minutes Equipment: Four 10-ounce ovenproof ramekins Heart Health Diabetes Weight Loss Gluten Free Brussels sprouts and preshredded potatoes make these oversized muffin-shaped frittatas hearty. Pair with a mixed green salad with cherry tomatoes and buttermilk dressing. 1 tablespoon extra-virgin olive oil 2 cups refrigerated preshredded potatoes 8 ounces Brussels sprouts, trimmed and thinly sliced (about 2 cups) 1/2 cup chopped onion 2 cloves garlic, minced 1 16-ounce container liquid egg substitute, such as Egg Beaters 1/3 cup grated Parmesan cheese 1/4 cup low-fat milk 1 teaspoon dried thyme 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 1. Preheat oven to 400°F. Coat four 10-ounce ovenproof ramekins with cooking spray and place on a baking sheet.

2. Heat oil in a large nonstick skillet over medium-high heat. Add potatoes, Brussels sprouts, onion and garlic and cook, stirring, until softened and beginning to brown, about 6 minutes. Divide the mixture among the prepared ramekins. 3. Whisk egg substitute, cheese, milk, thyme, salt and pepper in a medium bowl. Pour the egg mixture over the potato mixture and gently stir to combine. 4. Transfer the baking sheet to the oven. Bake until the eggs are set and an instantread thermometer inserted in a frittata registers 160°F, about 25 minutes. Per serving: 209 calories; 6 g fat (2 g sat, 3 g mono); 7 mg cholesterol; 21 g carbohydrate; 0 g added sugars; 18 g protein; 3 g fiber; 666 mg sodium; 622 mg potassium. Nutrition bonus: Vitamin C (75% daily value), Folate (28% dv), Vitamin A (24% dv), Iron (20% dv), Potassium (18% dv), Calcium (17% dv). Carbohydrate servings: 1/2 Exchanges: 1 starch, 1 vegetable, 11/2 lean meat, 1 fat