Cauliflower Fritatta with Mushrooms and Sun Dried Tomatoes
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 271.3
- Total Fat: 12.9 g
- Cholesterol: 275.3 mg
- Sodium: 419.5 mg
- Total Carbs: 16.1 g
- Dietary Fiber: 4.6 g
- Protein: 25.1 g
View full nutritional breakdown of Cauliflower Fritatta with Mushrooms and Sun Dried Tomatoes calories by ingredient
Introduction
Light, filling, vegetarian & dairy free breakfast or lunch option. Eat the WHOLE THING for 270 calories and 25 grams protein! Light, filling, vegetarian & dairy free breakfast or lunch option. Eat the WHOLE THING for 270 calories and 25 grams protein!Number of Servings: 1
Ingredients
-
1 cup (1" pieces) Cauliflower, cooked
3 large egg whites
2 small Egg, fresh, whole, raw
.5 cup, pieces or slices Mushrooms, fresh
3 piece Sun Dried Tomatoes (not oil packed), snipped into small pieces
3 tbsp chopped Shallots (about 1 medium)
1 tsp Extra Virgin Olive Oil
1 tsp Thyme, fresh
sea salt, fresh cracked pepper to taste*
Tips
Fresh thyme is important for the flavor - alternatively, substitute chopped fresh flat leaf parsley or snipped tarragon, mixed into the eggs. Cheese can be added into the fritatta or used as a topping at the end, but should be added to the ingredients for an accurate count of calories, fat, etc. *Note salt and pepper are not included in the nutrition calculations.
Directions
1. Steam the cauliflower until tender and set aside to cool.
2. Meanwhile, in an 8" saute or omelette pan, steam-saute the mushrooms and shallots in a little water or LS veggie broth. When the broth is mostly evaporated, add the teaspoon olive oil plus the SD tomatoes and cauliflower. Cover and cook until everything is soft, then uncover and raise heat to cook off any excess liquid.
3. While the veggies are cooking, beat the eggs and whites together in a bowl, until frothy and very well combined. Season to taste with a little salt and generous amount of pepper.
4. When the veggies are all very tender and nearly dry, carefully pour the egg mixture over, and cook for about 5 - 7 minutes, every minute or so pushing the cooked edge toward the middle to let uncooked egg flow underneath.
5. When the bottom seems nearly set, put into a 350 degree oven for 5 to 10 minutes until cooked through and puffed. Let cool, then turn out and slice into 4 portions.
Serving Size: 2 small servings (2 wedges, or 1/2 of the fritatta) or 1 large serving
2. Meanwhile, in an 8" saute or omelette pan, steam-saute the mushrooms and shallots in a little water or LS veggie broth. When the broth is mostly evaporated, add the teaspoon olive oil plus the SD tomatoes and cauliflower. Cover and cook until everything is soft, then uncover and raise heat to cook off any excess liquid.
3. While the veggies are cooking, beat the eggs and whites together in a bowl, until frothy and very well combined. Season to taste with a little salt and generous amount of pepper.
4. When the veggies are all very tender and nearly dry, carefully pour the egg mixture over, and cook for about 5 - 7 minutes, every minute or so pushing the cooked edge toward the middle to let uncooked egg flow underneath.
5. When the bottom seems nearly set, put into a 350 degree oven for 5 to 10 minutes until cooked through and puffed. Let cool, then turn out and slice into 4 portions.
Serving Size: 2 small servings (2 wedges, or 1/2 of the fritatta) or 1 large serving