Breakfast Foods


Veggie Microwave Frittata (for two)

This is a tasty breakfast dish for two made in about 10 minutes. You can garnish each serving with fresh chopped tomato or salsa and/or avocado wedges.


  • 1 1/4 cup shredded frozen hash browns (no fat grams per serving)
  • 2/3 cup shredded or grated carrot
  • 1/4 cup chopped onion
  • 1 tablespoon chopped fresh parsley (or 1 1/2 teaspoon' parsley flakes)
  • 2 teaspoons olive oil or canola oil
  • Pinch of salt and pepper (optional)
  • 2 large eggs (higher omega-3 fatty acids if available)
  • 1/2 cups egg substitute
  • 1/4 cup low-fat milk or fat-free half-and-half
  • 1/8 teaspoon dry mustard
  • Two dashes hot pepper sauce (like Tabasco)
  • 1/2 cup shredded reduced-fat sharp cheddar cheese


  1. In a microwave-safe 1-quart casserole dish, combine potatoes, carrot, onion, parsley and oil. Cover and microwave on HIGH for 3 minutes, stirring after 90 seconds. Add salt and pepper if desired.
  2. In mixing bowl, combine eggs, egg substitute, milk, mustard and hot pepper sauce by beating on medium speed for a minute or two. Pour egg mixture into casserole dish and stir to combine with potato mixture.
  3. Cover dish (waxed paper will work) and microwave on HIGH for 2 minutes. Draw cooked egg toward the middle of dish and the liquid egg toward the edges and microwave on HIGH for 2 minutes more. Sprinkle cheese on top, and microwave until cheese is melted (about 30 seconds more). Let stand a few minutes before serving.

2 servings

Nutritional Information:
Per serving: 280 calories, 20 g protein, 21 g carbohydrate, 13 g fat, 4.3 g saturated fat, 6.2 g monounsaturated fat, 1.2 g polyunsaturated fat, 218 mg cholesterol, 2.2 g fiber, 296 mg sodium. Calories from fat: 42 percent.

© 2008 Elaine Magee

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Last Editorial Review: 4/7/2008