Egg White Frittata
2016-09-05 23:12:30
Serves 8
A Frittata is an Italian version of an omelet. Often compared to a crust-less quiche or, in America, “scrambled eggs.” An Egg White Frittata is not only a healthy alternative to a high-carbohydrate and calorie filled breakfast, the Egg White Frittata is also easy to make and can be reheated as leftovers for a nutritious breakfast every day of the week.
As this recipe is cooked both on the stove top and in the oven, a skillet that can withstand at least 400 degrees is essential.
Prep Time
30 min
Cook Time
45 min
Ingredients
- 2 cups broccoli, cleaned and chopped into small pieces
- 1/2 cup of meat (turkey sausage, bacon, ham or meat substitute)
- 1 tbsp of olive oil
- 1/2 medium onion, diced
- 1 large garlic clove, minced
- 1 medium red pepper, diced
- 1 medium green pepper, diced
- 2 cups of fresh baby spinach
- 1 quart of egg whites
- 1 tbsp milk
- 1/4 cup grated Parmesan cheese
- 1 large tomato, diced and placed on paper towel to soak up juice
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Instructions
- Preheat oven to 400˚
- Steam broccoli al dente (firm but not hard) then set aside
- Set oven top temperature to Med-High
- Add olive oil to the skillet
- Cut meat into small pieces and add to skillet
- Sauté meat until it’s almost fully-cooked
- Add onions and heat until translucent
- Add minced garlic
- Add diced peppers and stir frequently for about 5 minutes
- Stir the broccoli into the veggie and meat mixture
- Spread the spinach evenly across the top
- Whisk eggs, milk, tomatoes and Parmesan cheese together in a separate bowl
- Pour egg mixture evenly into the skillet
- Cook until the mixture is about half set, then place the whole skillet in the oven (400˚)
- Bake for 45 minutes and check often to ensure it doesn't overcook
- Remove from the oven with oven mitts and let cool for about 20 minutes
- Cut into 8 quarters and serve or store
Notes
- I purchased this Stir Fry Pan: https://www.amazon.com/Circulon-Genesis-Hard-Anodized-Nonstick-12-Inch/dp/B00GP408F2/ref=sr_1_1?ie=UTF8&qid=1473141518&sr=8-1&keywords=Circulon-Genesis-Hard-Anodized-Nonstick-12-Inch on Amazon and it works great.
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