Now that I work outside the home having quick, healthy breakfasts readily available has become essential. I no longer have 30 minutes to make something every morning, so I have started prepping meals on Sundays while watching football. This recipe is a take off the english muffin breakfast sandwiches I posted awhile ago, except these include all the vegetables and meat right in one package. This makes is really convenient because all I have to do is toast an english muffin, slice some cheese, throw one of these muffin frittatas in between and I'm good to go.
I made 3 different kinds of frittatas here: 1 only sausage (for Mark), 2 just vegetables and black beans, and 4 with everything. Having these different varieties will help from getting bored throughout the week. As for the range in the servings section, it all depends on how you are planning to enjoy these bad boys. Obviously having one with an english muffin or a bowl of cereal is plenty, but if you don't have time I would recommend eating 2 or 3 with a piece of fruit for a full meal.
1/2 cup kale, chopped
1/4 cup broccoli florets, chopped
1/2 carrot, diced
1/2 bell pepper, diced
1/4 cup onion, diced
1/4 pound sausage
1/3 cup black beans
1/4 cup milk
Preheat oven to 350 degrees Fahrenheit. Chop up all the vegetables and onion, set aside. Heat a little bit of oil in a frying pan over medium heat. Add vegetables and onion and cook until vegetables are soft.
In a different pan cook sausage over medium heat until no longer pink. Spray 7 slots of a muffin pan with cooking spray and set aside.
Scramble eggs and milk in a bowl. Place sausage into the bottom of 5 slots of the muffin pan. Spoon vegetable mixture equally into 5 or 6 slots and distribute black beans into all 7 slots. Pour egg and milk mixture into each slot to fill 3/4 way.
Place pan in oven and bake for 20-25 minutes. Remove from oven and carefully fork out muffin frittatas. Allow to cool and then store either in the fridge or freezer for on-the-go meals.
Step-by-step process with pictures: