Egg White Frittata
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
Prep Time
30 min
Cook Time
45 min
Ingredients
  1. 2 cups broccoli, cleaned and chopped into small pieces
  2. 1/2 cup of meat (turkey sausage, bacon, ham or meat substitute)
  3. 1 tbsp of olive oil
  4. 1/2 medium onion, diced
  5. 1 large garlic clove, minced
  6. 1 medium red pepper, diced
  7. 1 medium green pepper, diced
  8. 2 cups of fresh baby spinach
  9. 1 quart of egg whites
  10. 1 tbsp milk
  11. 1/4 cup grated Parmesan cheese
  12. 1 large tomato, diced and placed on paper towel to soak up juice
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Instructions
  1. Preheat oven to 400˚
  2. Steam broccoli al dente (firm but not hard) then set aside
  3. Set oven top temperature to Med-High
  4. Add olive oil to the skillet
  5. Cut meat into small pieces and add to skillet
  6. Sauté meat until it’s almost fully-cooked
  7. Add onions and heat until translucent
  8. Add minced garlic
  9. Add diced peppers and stir frequently for about 5 minutes
  10. Stir the broccoli into the veggie and meat mixture
  11. Spread the spinach evenly across the top
  12. Whisk eggs, milk, tomatoes and Parmesan cheese together in a separate bowl
  13. Pour egg mixture evenly into the skillet
  14. Cook until the mixture is about half set, then place the whole skillet in the oven (400˚)
  15. Bake for 45 minutes and check often to ensure it doesn't overcook
  16. Remove from the oven with oven mitts and let cool for about 20 minutes
  17. Cut into 8 quarters and serve or store
Notes
  1. 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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