Individual Ham, Cheese & Veggie Frittatas

Yield: 8 servings; 2 points per serving

2 sprays cooking spray

1 pound frozen hash brown potatoes, thawed

4 large eggs, beaten

1 Tbsp fat free skim milk

1/8 tsp each salt & pepper (or to taste)

2 oz cooked lean ham, finely chopped

1/8 c sweet red pepper, finely chopped

1/8 c green pepper, finely chopped

2 Tbsp onion, finely chopped

1/2 cup low fat shredded cheddar cheese

Preheat oven to 350F. Coat 8 muffin tin holes with cooking spray. Spread potatoes around bottom and press up sides of each muffin hole. Place in oven and bake 10 minutes. Meanwhile, beat eggs and milk together in a medium bowl. Season with salt and pepper.

Add ham, peppers, onion and cheese;stir to combine. Remove potatoes from oven after 10 minutes and press potatoes down firmly with a spoon so that they spread like mini piecrusts. Pour about 1/4 cup of egg mixture into the center of each cup. Bake about 15 minutes, until potatoes are golden and egg is set. Let cook about 5 minutes.

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Crab Frittata Florentine

extra virgin olive oil

3/4 c. cheese, grated

8 oz. crabmeat, drained

1/2 c. chopped onion

3-4 c. coarsely chopped spinach

1/8 tsp. dried tarragon

1/8 tsp. Old Bay Seasoning

1/8 tsp. ground nutmeg

1/8 tsp. pepper

8 eggs, beaten

1/2 c. boiling water

1/3 c. dry couscous

Combine boiling water and couscous. Cover and let sit for about 5 minutes. Fluff with a fork.

Heat oil in a nonstick, oven-proof skillet (if not oven-proof, cover handle in aluminum foil). Add onion and saute until soft. Add chopped spinach and spices and cook until spinach is wilted. Stir in couscous and top mixture with crabmeat. Pour eggs over everything and cook over medium heat until almost set. Sprinkle cheese on top and finish in the oven at 350 degrees until set (10-15 minutes). Let stand about 5 minutes before cutting.

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Pizza Frittata

Yield: 4 servings

1/4 cup water

1/4 teaspoon salt

1/4 teaspoon black pepper

2 (8-ounce) cartons egg substitute

2 (4-ounce) links sweet turkey Italian sausage

1/2 cup finely chopped onion

1 cup halved cherry or grape tomatoes

1 cup canned cannellini or other white beans, rinsed and drained

1/4 cup (1 ounce) grated fresh Parmesan cheese

Preheat broiler. Combine first 4 ingredients; set aside.

Heat a large nonstick skillet over medium-high heat. Remove the casings from sausage. Add sausage and onion to pan; cook 4 minutes, stirring to crumble sausage. Add tomatoes; cook 2 minutes, stirring frequently. Stir in beans. Pour egg mixture over bean mixture; cover and cook 3 minutes. Uncover; sprinkle with cheese. Wrap handle of skillet with foil. Broil for 5 minutes or until set.

CALORIES 239; FAT 7.5g; PROTEIN 26.8g; CHOLESTEROL 53mg; CALCIUM 148mg; SODIUM 952mg; FIBER 3.3g; IRON 3.9mg; CARBOHYDRATE 14.6g

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Frittata Basics

Yield: 6 servings

6 eggs, beaten with salt, pepper and a couple tablespoons water (or Eggbeaters, if preferred)

6 oz. crab meat (or whatever meat you want – Canadian bacon, chopped chicken, etc)

2 large scallions, chopped (or onions, or leeks, or whatever)

2 roasted tomatoes

1 bunch asparagus, roasted and cooled (or use whatever steamed and cooled veggies you want: spinach, mushrooms, zucchini, broccoli.)

12 oz. fat-free swiss cheese, shredded

Couple handfuls of freshly grated mix of Parmesan and Asiago

Cook up the meat (if needed) and the veggies (if needed). Preheat oven to 350.

Beat the eggs, and add in the meat, veggies and cheese to the bowl and mix together thoroughly. Season more as desired.

Pour into a well Pam-sprayed round glass baking dish (a square one works, but tends to make for drier, more well-done corners).

Bake at 350 for 20 minutes, then add the grated cheese to the top (optional) and cook 20 min more. Let cool completely and cut into 6 wedges.

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Potato & Bell Pepper Frittata with Thyme

Yield: 4 servings

2 teaspoons of olive oil

2 red or green bell peppers,seeded and thinly slices

1 onion,thinly sliced

2 garlic cloves,minced

1/2 teaspoon of dried thyme,crumbled

4 large eggs

2 egg whites

1 small all purpose potato,cooked and thinly sliced

1/2 teaspoon salt & pepper

Heat the oil in a medium non stick skillet with an oven-proof handle over medium heat. Add the bell pepper ,onion ,and garlic. Cook, stirring occasionally until softened.7-8 minutes.

Stir in the potato and thyme; cook, stirring occasionally about 5 minutes.

Preheat the broiler. In a small bowl, lightly beat the eggs, eggwhites, salt and pepper, pour over the vegetables. Stirring gently to combine. Reduce heat and cook without stirring until the eggs are set 12-15 minutes. Place the frittata in skillet under the broiler and broil until the top is lightly brown, about 2 minutes. Let stand 5 minutes before serving.

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