Spinach and red pepper Mini Frittatas
1 teaspoon olive oil
1/2 red bell pepper, diced small (about 1/2 cup)
1/2 small yellow onion, diced small (about 1/2 cup)
about 3 cups loosely packed spinach, roughly chopped
4 egg whites
1/4 cup skim milk
2/3 cup grated cheddar cheese
salt and pepper to taste
Preheat oven to 190 degrees C. Grease or spray a tin for 12 muffins, or if you have them use muffin cups.
In a medium frying pan, heat the oil over medium high heat. When hot, throw in peppers and onions and saute until softened, about five minutes, stirring occasionally. Add spinach and stir gently until wilted. Remove from heat.
Meanwhile, in a large bowl, whisk together eggs, egg whites, skim milk, cheese, salt and pepper.
Pour egg mixture into prepared muffin tin so that each one is about 1/2 to 2/3 full. Add sauteed vegetables evenly to each of the 12 muffins.
Bake for 20-25 minutes or until puffed up and golden brown. Leave in muffin tin for about 5 minutes before removing and serving.
Other filling options
Sundried tomato (1/2 cup, patted dry and chopped) and feta cheese (1/2 cup crumbled)
Spinach (2 cups loosely packed spinach, roughly chopped), olives (1/2 cup sliced) and feta cheese (1/2 cup crumbled)
Mushrooms (1 cup finely sliced), fresh thyme (1 tablespoon, chopped into the egg mixture)
Salmon (150g diced smoked salmon) and lite cream cheese (2 tablespoons stirred into egg mixture), add fresh dill if you have it