Jul 102014
 

Ever get into a breakfast rutt? Are you a serial cereal eater? Do you wish your toast was toast? Looking to scramble your egg routine a bit? (Insert additional breakfast puns here). I find that more than any other meal, I am a creature of habit and often go months eating the exact same breakfast. For the past several months for me this has been cereal with almond milk, berries/banana, and cinnamon. A great breakfast, but I was looking for a change. I decided to go the savory route with these super healthy, protein-packed quinoa, veggie, and egg bites.
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A few great things about this recipe. 1) It’s the perfect refrigerator clean out recipe. You can pretty much throw in any type of vegetable or cheese and these will turn out great. 2) It’s easy to make and makes 6 servings so you’re set for the whole week. 3) These are SO healthy…stay tunes for more on that…
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Nutritional highlights: If you’re looking for a healthy breakfast you really can’t do much better than that. The bulk of these muffins are veggies and quiona, which provide tons of vitamins and protein. A few eggs to bind it together adds even more protein and some healthy fats. I used 2 egg whites and 2 whole eggs because the bulk of the nutrients in the egg are actually in the yolk (like B vitamin choline). Plus, contrary to popular belief, even though the yolk is high-ish in dietary cholesterol, it doesn’t actually seem to increase our blood cholesterol. So why not use all whole eggs? Of course you could, but to keep the calories in check I went with half and half. And two of these little cups are only 150 calories! That with a piece of fruit and a coffee (or two or three, oops) is the perfect breakfast.
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Mini Summer Vegetable & Quinoa Frittatas
makes 12 muffins (6, 2 muffin servings)
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What’s in it:
1/2 cup dry quinoa cooked in 3/4 cups water
1 leek, chopped
2-3 cups chopped vegetables (I used zucchini, yellow squash, and baby portobella mushrooms)
2 egg whites and 2 whole eggs
1/4 cup milk (I used soy milk but any type you have works)
1/2 teaspoon garlic powder
1/2 teaspoon salt
ground black pepper to taste
optional: 1/4 cup grated parmesan cheese and 10 cherry tomatoes, sliced

How to make it:
1. Preheat oven to 375 and spray a muffin tin with olive oil spray.
2. Get your quinoa cooking. Note: Your quinoa box/bag probably says to use a (1:2 ratio), ie 1 cup of water for a 1/2 cup quinoa, but I like it to have a little bite and not be too mushy. But prepare according to your preferences!
3. While quinoa is cooking, saute your vegetables. Heat a teaspoon of olive oil in a saute pan over medium high heat and add your chopped leeks. Saute for 1 minute and then add your other chopped vegetables. Cook, stirring frequently, for about 5-8 minutes until the vegetables a softened and slightly browned. Season with garlic powder, salt, and pepper and set aside.
4. In a large bowl, whisk egg whites, whole eggs, and milk. Add cooked quiona and vegetables and spoon into your prepared muffin tin. Top with three cherry tomato slices each and sprinkle with parmesan cheese.
5. Bake for about 10 minutes or until frittatas are cooked through.
6. Enjoy hot or cold for breakfast, lunch, or dinner!

Notes:
1) This is more of a quiona-veggie muffin than it is a true frittata. If you’re looking for something light and fluffy and eggy, use more egg and less quinoa/veggies.
2) Feel free to swap any type of vegetable or cheese that you like.
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Here’s to switching up your breakfast routine this summer!
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  One Response to “Mini Summer Vegetable & Quinoa Frittatas”

  1. What a refreshing, delightful way to start your morning! We can’t wait to try these frittatas!

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