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Title: Egg White Frittata with Greens, Tomato and Parmesan
Categories: Breakfast Eggs
Yield: 4 Servings
| 2 | ts | Olive oil |
| 1 | md | Onion -- chopped |
| 2 | c | Chopped spinach -- packed |
| Or kale -- dandelion, chard | ||
| 8 | Egg whites -- lightly | |
| Beaten | ||
| 1/2 | ts | Salt |
| 1/4 | ts | Freshly ground black pepper |
| 2 | Plum tomatoes -- diced | |
| 3 | tb | Grated parmigiano reggiano |
| Cheese |
1. Preheat broiler. Heat oil in 10-inch-nonstick skillet over medium heat. Add onion and cook until translucent, 4-5 minutes. Add greens and cook about 4 minutes, until wilted. Add tomatoes and cook 2 minutes or until dry. Reduce heat.
2. In large bowl, beat egg whites, salt, and pepper until just frothy.
3. Add eggs to hot skillet. Sprinkle with grated cheese. Even surface wit= h spatula. Continue cooking until egg is almost set, 3-4 minutes, lifting sides of frittata and tilting pan to allow raw egg to run underneath.
4. Place skillet under broiler until puffed and golden, 2-3 minutes. Be sure to keep handle of skillet out of the oven to avoid melting it or burning yourself. Slide frittata out onto plate, cut into wedges and serv= e.
Each serving: About 110 calories, 57.3%cff; 10 g protein, 8 g carbohydrat= e, 7 g total fat (1 g saturated), 4 mg cholesterol, 475 mg sodium.
SOURCE HomeArts' "Making It Healthy -- Breakfast" BY TAMARA HOLT=20
Notes: Work Time: 15 minutes; Total Time: 35 minutes. Egg-white omelets a= re all the rage with dieters and cholesterol watchers. But without proper attention to filling, they're just rubbery envelopes stuffed with the sam= e fatty cheese, fried onions, and peppers that made omelets so unhealthy in the first place. I prefer to make an egg-white frittata (a kind of "open-face" omelet), which uses egg whites to their potential. Beaten egg whites are mixed with more vegetables than could fill an omelet. I add cheese but choose fresh Parmesan, which provides much more flavor per calorie than its gooey counterparts. The result is a low-fat, vitamin-ric= h dish that sacrifices nothing. -TH
>from phannema@wizard.ucr.edu and Buster
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Nutr. Assoc. : 0 0 0 0 0 0 0 0 1034
Recipe By : Tamara Holt for HomeArts