Broccoli cheese frittata

Quick Broccoli and Cheddar Muffin Tin Frittatas

Carol Harrison HalfYourPlate, Healthy Lunch Ideas, Recipes 0 Comments

The Canadian Produce Marketing Association (Half Your Plate folks) hired me to work on a recipe and video series and I’m delighted to share it here with you!

Give folks easy ideas to get their veggies in at breakfast (and help them to meet their quota for the day).  That was one of the key messages I share at this year’s Canadian Produce Marketing Association Conference in Toronto where I was showcasing quick and easy veggie-centric meal ideas to 100+ dietitians.

Eggs and veggies go great together and because this Broccoli and Cheddar Muffin Tin Frittata (recipe below) is hand held and make-ahead, it’s easy to say yes too. Hot or cold, it’s great for lunches too.

If you happen to have some extra broccoli leftover, you’ll find some new ways to use it here in this video, Broccoli 4 Ways.

Cheers,

Carol

 

Quick Broccoli and Cheddar Muffin Tin Frittatas
 
Prep time
Cook time
Total time
 
Dietitian's Tip: Did you know? Eating cruciferous vegetables like broccoli may help to reduce the risk for 5 types of cancer as well as heart disease. Food really is medicine and eating well is an investment in our good health.

Kids Cook: If your kid can make cupcakes they can make this too! (with supervision)
Source:
Serves: 12
Instructions
  1. Follow our 3 simple steps:
  2. (ingredients listed in bold)


  3. Step One
  4. In a medium size skillet, heat 1 tbsp canola oil over medium-high heat, add 1 onion, chopped, 2 cups of small broccoli florets and ¼ tsp EACH salt and pepper. Cook until onion and broccoli are softened, about 6 minutes.


  5. Step Two
  6. In bowl, whisk together 12 eggs and ¼ cup of milk. Add softened broccoli and onions to egg mixture. Divide egg mixture into 12 greased muffin tins. Divide 1 cup shredded cheddar cheese over each egg muffin.


  7. Step Three
  8. Bake in 375°F oven until the edges are set and cheese is melted, about 25 minutes. Broil, if you wish, until puffed and golden brown, about 2 minutes.

Notes
Cooking tips

• To avoid soggy frittatas, don’t rush cooking the vegetables. Give them the 6 minutes to cook down.
• Remember to grease your muffin tin well unless your idea of fun is scraping baked egg.
• Cut up square pieces of parchment paper work as great muffin tin liners.

Freezer-friendly tip

• These mini frittatas freeze well for up to a month and are perfect for a grab-and-go breakfast or even a snack. Simply cook and cool completely before freezing. Reheat in the microwave 30 to 40 seconds to heat through.

Be thrifty like your grandmother!

• Broccoli stems are edible and nutritious. The stalks have just as much vitamin C as the florets. Trim, peel and dice them.

*All “Kids Cook!” ideas are meant as a guide only. You know what your child can safely manage. Make sure they understand your rules for safely working in the kitchen. Always supervise kids in the kitchen and have fun!
You may also be interested in:
Easy Fried Rice
What food can I pre-prep on the weekend for school lunches?
Lunchbox Veggie-Cheese Muffin Frittatas
Tandoori Marinating Steak with Roasted Curried Cauliflower (swap cauliflower with broccoli)

Would love to hear from you!