• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Egg White Frittata with Greens, Tomato and Parmesan

  • Recipe Submitted by on

Category: Breakfast, Eggs

 Ingredients List

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


1. 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.

2. In large bowl, beat egg whites, salt, and pepper until just frothy.

3. 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.

4. 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

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