Tuesday, September 4, 2012

Meat and veggie mini frittatas (dairy-free)


On a Sunday, I will frequently make a big egg casserole that will last me during through the week. That way, I don't have to worry about preparing breakfast on a rushed morning. Frequently I add cheese, coconut flour, or both, but I wanted to try something simple. Particularly because I've been getting really yummy farm-fresh eggs.

This is a sort of "master recipe" to which you can add any meats and veggies which suit your fancy. I just used what I had around: red bell pepper, yellow squash, scallions, fresh thyme, and bacon. Feel free to substitute whatever you would like. I just mixed everything together and baked it in muffin tins; couldn't be simpler.

MEAT AND VEGGIE MINI FRITTATAS
Makes 6 muffins

INGREDIENTS

  • 6 eggs
  • 1/4 cup canned coconut milk (you can use almond milk or similar if you prefer, but the texture will be on the rubbery side)
  • 1-2 oz (weight) meat such as bacon, ham, sausage, or ground beef, diced if applicable
  • 2 scallions, sliced
  • About 1/2 cup chopped veggies (I used 1/4 cup shredded yellow squash and 1/4 cup red bell pepper, along with a bit of fresh thyme)
  • 1/4 tsp salt
  • Freshly ground pepper to taste
DIRECTIONS
  1. Preheat oven to 350 F
  2. If using uncooked meat, cook in a skillet until done; all pink should be gone from ground meat, bacon should be crisp. Drain and set aside.
  3. Saute the vegetables along with the scallions in a bit of oil or cooking grease until just starting to soften. Set aside with the meat.
  4. Beat the eggs with the coconut milk, salt, and pepper, then add the eggs and vegetables. Evenly distribute the mixture among 6 greased muffin cups.
  5. Bake for 15-20 minutes or until the center is solid. Let cool before eating. Can be frozen.
Make-ahead directions: Flash freeze by setting the mini frittatas on a baking sheet overnight. The next day, individually wrap them and store in a freezer bag. Microwave for a couple minutes on high when ready to eat.

1 comments:

Blogger said...

3 Researches REVEAL How Coconut Oil Kills Waist Fat.

This means that you actually get rid of fat by eating coconut fats (also coconut milk, coconut cream and coconut oil).

These 3 studies from big medical journals are sure to turn the conventional nutrition world upside down!

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