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CATEGORY CUISINE TAG YIELD
Eggs, Dairy Breakfast, Eggs, Homearts 4 Servings

INGREDIENTS

2 t Olive oil
1 Onion, chopped
2 c Chopped spinach, packed OR
kale dandelion chard
8 Egg whites, lightly beaten
1/2 t Salt
1/4 t Freshly ground black pepper
2 Plum tomatoes, diced
3 T Grated parmigiano reggiano
cheese

INSTRUCTIONS

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. In large bowl, beat egg whites,
salt, and pepper until just frothy. Add eggs to hot skillet. Sprinkle
with grated cheese. Even surface with 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. 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 serve.  Each serving:
About 110 calories, 57.3%cff; 10 g protein, 8 g  carbohydrate, 7 g
total fat (1 g saturated), 4 mg cholesterol, 475 mg  sodium.  SOURCE
HomeArts' "Making It Healthy -- Breakfast" BY TAMARA HOLT  Notes: Work
Time: 15 minutes; Total Time: 35 minutes. Egg-white  omelets are all
the rage with dieters and cholesterol watchers. But  without proper
attention to filling, they're just rubbery envelopes  stuffed with the
same 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-rich dish that  sacrifices nothing. -TH  Recipe
by: Tamara Holt for HomeArts  Posted to MC-Recipe Digest V1 #1006 by
KitPATh  <phannema@wizard.ucr.edu> on Jan 12, 1998

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 249
Calories From Fat: 128
Total Fat: 14.6g
Cholesterol: 37.4mg
Sodium: 1053mg
Potassium: 204mg
Carbohydrates: 4.9g
Fiber: <1g
Sugar: 2g
Protein: 24g


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