Chicken, Sun-Dried Tomato and Italian Parsley Mini Frittatas
Chives and Lemon Thyme
Today is my day off. Yay! And I’m having some people over for a Dukan-friendly dinner tonight and then to a local bar for some fun and games. So this morning I had laundry and gardening to do and then I ran down to the Santa Monica Farmer’s Market and picked up some fresh vegetables. I have a small herb garden at my condo so I picked some chives, parsley, cilantro and lemon thyme. I thought with a few fresh vegetables and some leftover protein in my fridge (and you can imagine that there is a bit there!) I could inspire you all to make something tomorrow morning for all the Fathers out there in your lives. This is what I had leftover in my fridge with a lot of suggestions…there are virtually thousands!! Happy Saturday!
CHICKEN SUN-DRIED TOMATO AND ITALIAN PARSLEY MINI FRITTATAS
eggs, whisked well or egg white substitute
salt and pepper
olive oil spray
chicken tender, cubed
fresh parsley, chopped
sun-dried tomatoes, chopped
Season your eggs with salt and pepper and any other dry seasoning you choose to use. Spray your mini muffin pan with a bit of olive oil spray and fill each cup about 3/4 full with egg white substitute. I find it easier to top the eggs with the fillings and gently push them below the surface of the egg after it has already been poured in. Some of the toppings sink to the bottom on their own anyway. You also may want to saute some of your vegetables before you add them to the egg, that is completely up to you. Onions are nice both ways, with a little soft crunch or completely sauteed. I add the cheese at the very last and push it just below the surface. Because you use such a minute bit of cheese it seems as though you could use any cheese you wish–that is obviously up to you! Bake at 350 for 12-15 minutes or depending on how large your muffins are, until done. Below I list some of my favorite combinations:
Herb Garden
chives, finely chopped
sun-dried tomato, chopped
goat cheese, crumbled
red bell pepper, finely chopped
lowfat turkey italian sausage
skim mozzarella cheese, shredded
onion, finely chopped
99% fat free ham or turkey ham
2% or fat free cheddar cheese, shredded
cauliflower, steamed and chopped
turkey bacon, cooked and crumbled
Parmesan cheese
steak, cubed
blue cheese crumbles
Chives, Sun-Dried Tomato, Parsley and Goat Cheese Frittatas
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These were really delicious: the sun dried tomatoes have a pungent intensity which really makes the mini-frittatas very savory, and I allowed myself to have three of them, so it was quite a varied brunch or luncheon dish. Your recipes make this diet exciting and interesting, so I thank you very much for sharing them!
you know, if you make them out of egg whites, you really can have as many as you wish depending on what you put in them. make them with all protein and they’re great snacks all throughout the day. glad you like the recipes and thanks for the kind words!! i’ll keep posting if you guys all keep reading!
Just made these this morning – used up leftover turkey sausage, added sautéed scallions, red pepper and shredded mozzarella – yeah leftovers to take to work! Love your recipes – thank you!
boy, i haven’t thought about those little frittatas in a long time it seems. it was so long ago! i should revisit those with other ingredients! glad you liked them and hope you find more exciting things to make too!!