Egg White Frittata With Greens, Tomato And Parmesan
| 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)
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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