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Vegetable and Egg White Frittata
by
Cassandra Plank
Calificación: 4.0
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.%20I%20hope%20the%20addition%20of%20gluten-free%20recipes%20will%20help%20anyone%20who%20reads%20my%20recipes.%3C/p%3E%3Cp%3EMoving%20on,%20I%20have%20been%20so%20busy%20with%20my%20thesis%20writing%20that%20it's%20been%20difficult%20to%20get%20healthy,%20balanced%20meals%20in.%20I've%20been%20trying%20to%20prepare%20large%20quantities%20of%20healthy%20things%20so%20that%20I%20can%20eat%20that%20item%20for%20several%20days.%20I%20like%20starting%20my%20day%20out%20with%20protein,%20however%20it%20can%20be%20such%20a%20hastle%20to%20prepare%20eggs%20every%20morning%20when%20you%20really%20need%20to%20be%20running%20out%20the%20door.%20One%20high-protein%20breakfast%20item%20that%20does%20well%20reheated%20is%20a%20frittata,%20which%20is%20basically%20an%20Italian%20open-face%20omelet.%20Frittatas%20are%20almost%20like%20quiche,%20but%20without%20that%20fat-laden%20crust.%20They%20store%20well%20in%20the%20refrigerator%20for%20a%20couple%20of%20days,%20too,%20so%20I%20can%20have%20a%20good%20breakfast%20waiting%20for%20me%20for%20most%20of%20the%20week.%3C/p%3E%3Cp%3EThis%20is%20a%20vegetarian%20frittata%20with%20a%20variety%20of%20different%20vegetables;%20you%20could%20of%20course%20use%20your%20favorites%20or%20any%20leftover%20veggies%20you%20have%20on%20hand.%20Asparagus,%20artichokes,%20mushrooms,%20or%20broccoli%20would%20all%20be%20great%20additions.%20I%20made%20this%20one%20special%20by%20adding%20fresh%20basil%20from%20my%20garden.%20To%20keep%20the%20calories%20and%20cholesterol%20low,%20I%20used%20egg%20whites%20only.%3C/p%3E%3Cp%3EVegetable%20and%20Egg%20White%20Frittata%3C/p%3E%3Cp%3Enon-stick%20cooking%20spray%3C/p%3E%3Cp%3E1.%20Preheat%20oven%20to%20375%20degrees%20F.%3C/p%3E%3Cp%3E2.%20Heat%20a%20non-stick,%20oven-proof%20skillet%20(8-inch%20diameter%20at%20the%20bottom,%2010-inch%20diameter%20at%20the%20top)%20over%20medium%20heat.%20Spray%20with%20cooking%20spray%20and%20add%20the%20bell%20pepper%20and%20onion%20and%20saute%20until%20they%20are%20transluscent;%20add%20the%20spinach%20and%20continue%20to%20saute.%3C/p%3E%3Cp%3E3.%20Blend%20the%20egg%20whites%20with%20the%20cheddar%20cheese%20and%20basil.%20Distribute%20the%20vegetables%20in%20the%20pan%20evenly,%20then%20pour%20over%20the%20egg%20white%20mixture.%20Allow%20the%20eggs%20to%20cook%20for%20about%202-3%20minutes,%20or%20until%20the%20bottom%20is%20completely%20set;%20the%20top%20will%20still%20be%20un-set.%20Sprinkle%20over%20the%20Parmesan.%3C/p%3E%3Cp%3E4.%20Bake%20the%20frittata%20until%20it%20is%20completely%20set,%20for%20about%207-8%20minutes.%20The%20Parmesan%20should%20be%20nicely%20browned,%20too.%3C/p%3E%3Cp%3E5.%20Loosen%20the%20frittata%20from%20the%20pan%20and%20slide%20it%20onto%20a%20cutting%20surface.%20Cut%20into%20wedges%20and%20serve.%3C/p%3E%3Cp%3EServings%20per%20recipe:%204%3C/p%3E%3Cp%3EPer%20serving:%3C/p%3E%3Cp%3ECalories:%2098%3C/p%3E%3Cp%3EFat:%202.6%20g%3C/p%3E%3Cp%3ESaturated%20fat:%201.4%20g%3C/p%3E%3Cp%3ECholestrol:%207%20mg%3C/p%3E%3Cp%3ESodium:%20325%20mg%3C/p%3E%3Cp%3ECarbohydrates:%204.6%20g%3C/p%3E%3Cp%3EFiber:%201.8%20g%3C/p%3E%3Cp%3ESugar:%201.4%20g%3C/p%3E%3Cp%3EProtein:%2014.9%20g%3C/p%3E){kind=link}