Brussels Sprouts Fritata

 

BrussellSproutFritata

Who knew Brussels Sprouts and eggs could taste so good. As of lately I have made it a mission to eat breakfast. I am not really a breakfast person so I have been looking for savory, fat loss friendly meals. Found this jewel trolling through my facebook feed New Years day, spying on peoples’ breakfast. When I discovered how easy it was and coincidentally Brussels sprouts were $1.50/lb at my local produce stand.

Brussels Sprouts are so good for you. They have some special cholesterol-lowering benefits especially when steamed. The fiber-related components are great for your digestive tract and result in lowering of your cholesterol levels. Raw Brussels sprouts are helpful with cholesterol-lowering, but not as much as steamed Brussels sprouts. I actually really love Brussels Sprouts since I was a kid so, I had to try it. This recipe is really easy, really tasty and you look like a cooking rock star. I think some red peppers would make it tastier and going to try that next time.

Just a tip: It is very important not to overcook Brussels sprouts. Not only do they lose their nutritional value and taste but they will begin to emit the unpleasant sulfur smell associated with overcooked cruciferous vegetables. To help Brussels sprouts cook more quickly and evenly cut each sprout into quarters.

Let me know if you tried it and what do you think?

Brussel Sprout Fritata

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 1

Serving Size: 1

Calories per serving: 255

Fat per serving: 18.0g

Brussel Sprout Fritata

Ingredients

  • 3 eggs
  • 1/4 cup Brussels Sprouts, Quartered
  • 1 garlic clove, small
  • 2 tsp Olive Oil
  • 1/2 tsp Onion Powder
  • Salt, Pepper and Paprika to taste

Instructions

  1. Preheat Oven to 400 degrees
  2. Grease Ramekin
  3. Saute Brussels Sprouts, Garlic with olive oil
  4. Scramble eggs, Season with Onion Powder, Salt, Pepper and Paprika
  5. Combine all ingredients
  6. Pour into ramekin
  7. Bake for 15-20 minutes until middle springs up to touch
  8. Serve with some avocado slices. Mm Mm so good!

Notes

Nutrition Facts 1 Serving Amount Per Serving Calories 255.5 Total Fat 18.0 g Saturated Fat 5.3 g Polyunsaturated Fat 3.5 g Monounsaturated Fat 7.9 g Cholesterol 558.0 mg Sodium 218.5 mg Potassium 292.6 mg Total Carbohydrate 3.2 g Dietary Fiber 0.8 g Sugars 1.1 g Protein 19.6 g Vitamin A 21.3 % Vitamin B-12 24.0 % Vitamin B-6 14.4 % Vitamin C 31.2 % Vitamin D 30.0 % Vitamin E 1.0 % Calcium 6.9 % Copper 0.8 % Folate 21.4 % Iron 13.7 % Magnesium 1.3 % Manganese 3.7 % Niacin 0.8 % Pantothenic Acid 0.7 % Phosphorus 31.5 % Riboflavin 31.2 % Selenium 0.5 % Thiamin 2.0 % Zinc 12.6 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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3 Comments on “Brussels Sprouts Fritata”

  1. Hindsight, I should have added red,yellow and orange peppers. I did eat it with some avocado though was really filing. Hope Jim enjoys!

  2. I’m so very into eggs right now…it’s basically one of the things I want to eat everyday now that I’m pregnant – filing this recipe away – thanks for the inspiration! XO

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