Frittatas are Italian omelets that can be served any time of day, hot, room temperature or cold. An egg-white base is an ideal medium for incorporating a variety of ingredients – vegetables, cheese, or meat – that you may already have in your fridge. This recipe starts with raw spinach, tomatoes, mushrooms, and spring onions, though steamed or roasted vegeta- bles work just as well.
Egg-white frittatas are a great way to use up leftovers on weekend mornings and create a dish that tastes hearty but is low in calories. Finishing the dish in the broiler melts and browns the cheese for a visually appealing finish. With cooking spray, the finished dish slides right out of the pan and onto a serving dish. Serve with whole- grain bread and sliced fruit or a simple green salad. Serves 4.
1 cup prepared egg whites, or whites of 8 eggs
2 cups raw spinach
1 cup thinly sliced
3/4 cup cherry tomatoes,
sliced in half lengthwise
3 spring onions
1/2 cup crumbled feta cheese
• Salt and pepper to taste
• Cooking spray
Set your oven’s broiler to high. Rinse vegetables. Cut greens of onions into one-inch pieces; set aside. Thinly slice whites of onions and add to a 10-inch skillet coated with cooking spray. Add spinach, tomatoes and mushrooms; sauté over medium-high heat until spinach is wilted, about 4 minutes. Spread cooked vegetables evenly across the bottom of the pan. Set heat to medi- um-low and pour in egg whites. Sprinkle feta and onion greens evenly over the top of the frittata; season with salt and pepper if desired.
When frittata is just set, after about 5 minutes, remove from stove and place on the oven’s top rack, just under the broiler. Broil 2-3 minutes, or until just brown, and rotate pan halfway. Broil another 2-3 minutes, or until cheese is browned and bubbly. Remove from the oven and let cool. Slide the edge of a spatula around the edges to loosen and slide onto a serving dish or cutting board. Cut into four slices and serve.
Variation: Asparagus-parmesan frittata
Use recipe above, switching steamed and chopped asparagus for spinach, and Parmesan cheese for feta. If you’re working with raw asparagus, toss in the skillet you plan to use, coat lightly with cooking spray and roast at 400 degrees for 10 minutes before adding other ingredients.
Calories: 150 Fat: 8.3 g Protein: 13.4 g Carbohydrates: 4.6 g vitamin A: 38% vitamin C: 17% Calcium: 21%