May 022010
I have a problem.  It haunts me almost every day.  If you know me well, you’ve certainly encountered and been frustrated by said problem.  Recently, I decided to consult Google to find out if it was, in fact, a real thing. Low and behold: Decidophobia.  It means “an irrational fear of making decisions”. After reading on and realizing that, luckily, I don’t experience the panic attack symptoms that accompany this phobia, I diagnosed myself with a mild case that often presents when making food related decisions. I stand in front of the pasta sauce display for minutes, unable to choose and I usually look at 50+ recipes before choosing one (and even then, rarely follow it exactly).  And for this recipe, although I had made up my mind on making individual frittatas, I just couldn’t choose the ingredients to put in them.

So, I came up with two finalists for my mini frittatas and decided just to make both…I know, I’m only exacerbating the problem.  And so it became the battle of the portabella, spinach, and tomato vs. the asparagus, onion, red pepper combo. 

First step was to quickly saute the ingredients for about 5 minutes.  Even though the veggies will keep cooking in the frittatas, sauteing them first really helps bring out the flavors.

Spray the muffin tin with Pam and then fill each cup with some of the veggies.  Then I topped with some crumbled goat cheese but you could use any cheese you have/prefer (see…I’m so decidophobic that I can’t even tell you what kind of cheese to use!)

In a separate bowl, whisk together 2 whole eggs and 8 egg whites, half a cup of skim milk, and season with a good amount of salt and pepper.   Then pour over the veggies and cheese in the muffin tins.  I took a fork and stirred the ingredients around at this point so the ingredients were nicely distributed in the frittatas.


Bake in the oven for 15-20 minutes at 350 and that’s it.  Although you’re probably expecting me to say that I liked both frittatas equally, surprisingly enough, I have an opinion!  The asparagus, red pepper, and onion combo was SO flavorful and for some reason they came out of the pan much more easily (maybe the spinach/mushroom mixture was too wet??).  I also preferred the asparagus version because it was very springy, and since spring has officially sprung here in New York, they were perfect. 

Nutritional Highlights:  A lot of breakfast food options can be pretty nutritionally blah.  Sugary cereal with milk,   highly processed granola bars masquerading as healthy food, bagels with cream cheese (mmm). These individual frittatas have tons of protein from the eggs, vitamins and fiber from the veggies, calcium from the cheese but still only have about 100 calories each!  Plus, they’re really easy for on the go work breakfasts or for a brunch with all your friends.  If you’re in a breakfast rut and looking for a healthy way to start your day, make these little babies with your favorite vegetables…I’m sure making the decision will be much easier for you.

Mini Goat Cheese and Vegetable Frittatas:
– Vegetables of your choice (I used asparagus, onion, and red pepper)
– Cheese of your choice (I used goat)
– 10 eggs (2 whole eggs and 8 whites only)
– 1/2 cup skim milk
– Salt and Pepper

Directions: Preheat oven to 375
1.  Chop your veggies and saute for about 5 minutes.  If you’re using tomatoes, I’d recommend not sauteing those because they’ll get mushy.
2.  Spray the inside of a 12 tin muffin tray.  Fill with 1-2 tablespoons of your sauteed veggies.  Top with crumbled goat cheese, or shredded mozzarella, or …
3.  Whisk together the eggs, milk, salt, and pepper.
4.  Pour over the veggies so the muffin tin’s are not all the way full (maybe 4/5 full).  Use a fork to mix contents of each muffin tin.
5.  Pop in the oven for about 20 minutes or until frittatas have set and are golden.  
6.  Eat immediately or save for the week.  You can eat them cold or reheat for 20 seconds in the microwave.