Egg White Frittata Recipe
Servings: 4
Ingredients
- 1 lb Vegetables see * Note Coarse-grained salt
- 1 med Garlic clove peeled
- 10 sprg Italian parsley, leaves only
- 4 Tbsp. Extra virgin olive oil Salt to taste Black pepper, freshly grnd to taste
- 1 pch Warm red pepper flakes large healthy pinch
- 6 x extra-large Egg whites
Directions
- * Note: Such as carrots, string beans, celery, long beans or possibly cauliflower, cleaned.
- Cut the vegetable of your choice into pcs which measure less than 1-inch and soak them in a bowl of cool water for 1/2 hour.
- Bring a medium-sized casserole of cool water to a boil over medium heat, then add in coarse salt to taste. Drain the vegetable, add in it to the casserole and cook till soft, 2 to 10 min, depending on the vegetable. Drain and cold under cool running water.
- Finely chop the garlic and coarsely chop the parsley on a board. Heat 3 Tbsp. of the oil in a skillet over medium heat and when the oil is hot, add in the garlic and parsley and saute/fry for 30 seconds. Put in the cooled vegetables, season with salt, pepper and the warm red pepper flakes, and saute/fry for 15 min, stirring with a wooden spoon. Transfer the sauteed vegetable to a crockery or possibly glass bowl and let cold for 1/2 hour before using.
- Use a fork to lightly beat the egg whites in a crockery bowl. Add in the cooled vegetable to the egg and mix very well.
- Prepare the frittata: Heat the remaining Tbsp. of oil in a 10-inch no-stick omelette pan over low heat. When the oil is warm, add in the beaten whites. As the whites set in the pan, keep puncturing the bottom with a fork in order to allow the liquid on top to seep through to the bottom. When the whites are set and the frittata is detached from the bottom of the pan, place a plate, upside-down, over the pan and, holding the plate firmly, flip the plate and pan over so which the frittata comes out on the plate. Return the pan to the heat and carefully slide the frittata into the pan and cook the other side.
- When the whites are well set on the second side, after about 1 minute, transfer the frittata to a serving dish. Serve warm or possibly at room temperature.
- This recipe serves 4 to 6.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 123g | |
| Recipe makes 4 servings | |
| Calories 77 | |
| Calories from Fat 6 | 8% |
| Total Fat 0.66g | 1% |
| Saturated Fat 0.13g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 58mg | 2% |
| Potassium 293mg | 8% |
| Total Carbs 16.06g | 4% |
| Dietary Fiber 4.9g | 16% |
| Sugars 0.09g | 0% |
| Protein 4.09g | 7% |
