Power Veggie Frittata
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 312.6
- Total Fat: 18.6 g
- Cholesterol: 27.8 mg
- Sodium: 507.3 mg
- Total Carbs: 7.5 g
- Dietary Fiber: 1.4 g
- Protein: 34.2 g
View full nutritional breakdown of Power Veggie Frittata calories by ingredient
Introduction
This is a great protein for breakfast. Good Mediterranean flavor, too. Adding a touch of half and half to the egg whites really makes you not miss the egg yolks. If you want to reduce fat, change the cheese to skim ricotta. I usually have this for breakfast with some fruit on the side or even some oatmeal. It's even good as an afternoon snack. This is a great protein for breakfast. Good Mediterranean flavor, too. Adding a touch of half and half to the egg whites really makes you not miss the egg yolks. If you want to reduce fat, change the cheese to skim ricotta. I usually have this for breakfast with some fruit on the side or even some oatmeal. It's even good as an afternoon snack.Number of Servings: 1
Ingredients
-
5 egg whites, 1/2 tbsp half-and-half, spices to taste - (pepper, sea salt, onion, garlic powder) , 1/4 cup Italian blend Cheese (used Trader Joe's Quattro Formaggio for example), vegetables as desired (diced fresh tomatoes, diced onion, sliced mushrooms), olive oil (for pan).
Directions
find a 6" skillet that can be put in the oven (very important!!!) or you'll have to transfer pans to finish.
Crack the eggs into a bowl and remove yolks (you can use liquid egg whites - but i find that natural gives a better nutrient profile). Add spices and half-and-half, then whisk as you would for an omelet.
Heat the pan and add just a touch of olive oil. Then you can 'sauté' your vegetables. When done - set them aside in a bowl.
Using the same pan turn the stove to just past medium heat and add enough olive oil to coat the bottom by swirling it around. Make sure that you get some oil up on the sides so that the eggs don't stick.
Add egg mixture, then spread the cheese on top (but not to the edges). After a couple minutes place your sautéed vegetables on top.
Let the frittata cook until the bottom 'sets'
DO NOT FLIP IT OVER!!!
Turn the oven to broil. When the sides of the frittata begin to look firm, place your pan on the middle rack for about 3 minutes. If you do not have a skillet that can go into the oven (because of plastic handles) you can transfer the frittata to a lightly oiled small cake pan - but be careful.
After 3 minutes, remove from the oven. Let it cool a little and enjoy!
p.s. - Don't forget to turn off the oven
Number of Servings: 1
Recipe submitted by SparkPeople user SCOOTERX.
Crack the eggs into a bowl and remove yolks (you can use liquid egg whites - but i find that natural gives a better nutrient profile). Add spices and half-and-half, then whisk as you would for an omelet.
Heat the pan and add just a touch of olive oil. Then you can 'sauté' your vegetables. When done - set them aside in a bowl.
Using the same pan turn the stove to just past medium heat and add enough olive oil to coat the bottom by swirling it around. Make sure that you get some oil up on the sides so that the eggs don't stick.
Add egg mixture, then spread the cheese on top (but not to the edges). After a couple minutes place your sautéed vegetables on top.
Let the frittata cook until the bottom 'sets'
DO NOT FLIP IT OVER!!!
Turn the oven to broil. When the sides of the frittata begin to look firm, place your pan on the middle rack for about 3 minutes. If you do not have a skillet that can go into the oven (because of plastic handles) you can transfer the frittata to a lightly oiled small cake pan - but be careful.
After 3 minutes, remove from the oven. Let it cool a little and enjoy!
p.s. - Don't forget to turn off the oven
Number of Servings: 1
Recipe submitted by SparkPeople user SCOOTERX.