Mini Brussels Sprout and Potato Fritata

brussel sprout and potato fritata








Once again I had some random ingredient in my fridge that I was not quite sure what to do with. This time it was Brussels Sprouts. This was a delicious way to make them but I think next time I will try making them as just a nice healthy veggie side dish, instead of the main dish. Feel free to use frozen pre-shredded potatoes like the recipe suggests; however, I had potatoes to use up at home so I shredded them myself and used 1 cup white potato and 1 cup sweet potato.




1 tablespoon extra-virgin olive oil
2 cups refrigerated shredded potatoes
8 ounces Brussels sprouts, trimmed and thinly sliced (about 2 cups)
1/2 cup chopped onion
2 cloves garlic, minced
1 16-ounce container liquid egg substitute (or 16 oz. egg whites)
1/3 cup grated Parmesan cheese
1/4 cup low-fat milk
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper


Preheat oven to 400°F. Coat four 10-ounce ovenproof ramekins with cooking spray and place on a baking sheet (or use a muffin tin).
Heat oil in a large nonstick skillet over medium-high heat. Add potatoes, Brussels sprouts, onion and garlic and cook, stirring, until softened and starting to brown, about 6 minutes. Divide the mixture among the prepared ramekins.
Whisk egg substitute, cheese, milk, thyme, salt and pepper in a medium bowl. Pour the egg mixture over the potato mixture and gently stir to combine.
Transfer the baking sheet to the oven. Bake until the eggs are set, about 25 minutes.

Nutritional Information

209 calories

6 g fat ( 2 g sat , 3 g mono )

7 mg cholesterol

21 g carbohydrates

18 g protein

3 g fiber

665 mg sodium

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Filed under Vegetables and Vegetarian Dishes

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