Veggie Frittata

 

This Veggie Frittata is so filling and who knew Brussels Sprouts and eggs could taste so good I truly think they are the star of this frittata. I am not a sweet breakfast kind of girl but I do love eggs and I am always loading them up with veggies from the recent produce haul.  This week I added lots of brussels sprouts, kale, and mushrooms.

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 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 or slice them. The recipe is really easy and adds a new dish for breakfast even lunch if you like.

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
  • 1/4 cup Chopped Kale
  • 1/4 cup Mushrooms
  • 1/4 Small onion, chopped
  • 1 garlic clove, small minced
  • 2 tsp Olive Oil
  • Salt, Pepper and Paprika to taste

Instructions

  1. Preheat Oven to 400 degrees
  2. Grease Ramekin
  3. Saute Onion, Mushrooms Brussels Sprouts,Kale, Garlic with olive oil for 2-3 minutes
  4. Scramble eggs, Season with 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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