Breaking up a whole frittata into individual parts slashes cooking time, allows the egg cakes to be easily movable from the kitchen, and makes for an undeniably cute presentation. These can be served warm or at room temperature.
Hot stuff
Ovens can vary with respect to the amount of heat they produce and retain. Therefore, you should check for doneness a minute or two before the cooking time indicated in any muffin tin recipe. If your oven heats unevenly, rotate the muffin tin halfway through the baking time.
Pesto Chicken Frittatas
Ingredients
- 1 Tbsp (15 mL) grapeseed or sunflower oil
- 1 lb (450 g) skinless, boneless organic chicken breast, cut into 1/4 in (6 mm) pieces
- 3 cups (750 mL) finely chopped broccoli florets
- 8 large organic eggs
- 1/3 cup (80 mL) plain yogurt or sour cream
- 1/4 cup (60 mL) prepared pesto
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) red pepper flakes (optional)
- 1/3 cup (80 mL) chopped sun-dried tomatoes
Nutrition
Per serving:
- calories289
- protein29g
- fat16g
- saturated fat4g
- trans fat0g
- carbohydrates7g
- sugars2g
- fibre2g
- sodium334mg
Directions
01
In skillet over medium, heat oil. Add chicken pieces and heat until cooked through, about 4 minutes. Remove chicken from skillet and set aside to cool. Add broccoli and 2 Tbsp (30 mL) water to skillet and heat until tender and bright green, about 2 minutes. Remove broccoli from skillet and let cool.
02
Preheat oven to 375 F (190 C). In large bowl, whisk together eggs, yogurt or sour cream, pesto, salt, and red pepper flakes, if using. Stir in cooked chicken, broccoli, and sun-dried tomatoes. Divide among 12 standard-sized greased muffin cups and bake until eggs are set, about 20 minutes. Let cool for 5 minutes before unmoulding.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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