Vegetable Egg White Frittata
Categories: Lowfat | Omelet | BrunchServes: 4 Servings
Ingredients:
- 20 Egg whites
- 1/2 c Broccoli florets; bite-size
- 1/2 c Diced red bell peppers
- 1 Portobello mushroom; sliced
- Nonstick cooking spray
- Salt and pepper
- 1 sm Red onion; optional
- 3/4 c Roasted tomato salsa
Instructions:
ADVANCE PREP: Separate 20 eggs, discarding yolks and placing whites in an
airtight plastic container. In a steam basket set in a small saucepan,
steam broccoli and bell peppers until just tender, about 6 minutes. Plunge
into ice water, drain and cool completely. Place in a resealable plastic
bag.
MUSHROOM: In small skillet, saute‚ mushroom. Cool and transfer to small
airtight container. Refrigerate everything until needed.
PREP: Spray an omelet pan or skillet with nonstick cooking spray and place
over low heat. Lightly beat egg whites and add them to the pan with sauteed
vegetables and seasonings. Continue cooking until eggs are set.
Options: Brown the top under a broiler. Thinly slice onion and saute in
another pan coated with nonstick cooking spray until onion begins to
caramelize.
SERVE: cover a large plate with salsa, place frittata on top, and garnish
with onion.
Per serving: 113 calories, 1 percent fat (.14 grams), 32 percent
carbohydrate, 67 percent
See: http://www.fitnessonline.com/shapecooks/ Consultant: Susan M. Kleiner,
Ph.D., R.D., a high-performance nutritionist and author of The Be
Healthier, Feel Stronger Vegetarian Cookbook (Macmillan, 1997).
>edited for eat-lf cookbooks by kitpath 98Feb
Notes: See also MENU Hi-Carb: Overnight in the Mountains. Includes
Make-ahead instructions. Dished up in pancake form, this is a refreshing
alternative to the everyday omelet. Serves 4
Recipe by: SHAPE Cooks 1998
Posted to EAT-LF Digest by KitPATh
1998
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