Fresh Vegetable Frittatas with Egg Whites
4 baby zucchini, about 4 in (10 cm) long
1/4 lb (125 g) very thin new asparagus shoots
2 small baby carrots, trimmed and scrubbed
2 green onions
1/2 cup (125 mL) egg whites from 6 large eggs
2 Tbsp (30 mL) milk
Freshly ground black pepper
1 tsp (5 mL) extra-virgin olive oil
1/3 cup (80 mL) Fontina or Edam cheese, shredded
2 Tbsp (30 mL) Italian parsley, finely minced
Preheat oven broiler. Have all ingredients ready before commencing cooking.
Thinly shave zucchini lengthwise using a mandoline or vegetable peeler.
Trim asparagus spears and snap into halves. Shave thicker bottom-half stems into thin slices. Shave carrots into curls. Blanch top halves of asparagus spears just until tender-crisp, about 6 minutes. Drain and pat dry. Mince green onions.
Whisk egg whites with milk and pepper in a bowl.
Fold in asparagus.
Brush olive oil on an 8 in (20 cm) frying pan with ovenproof handle. Warm prepared frying pan over medium heat. Using half of the ingredients, add egg whites with asparagus to warm pan. Cook without stirring over medium heat until they start to set, about 2 minutes.
Sprinkle with half of the shaved zucchini, carrot curls, green onions, and cheese, and cook for 2 more minutes.
Slide pan under broiler and finish cooking until top is set and cheese is bubbly and slightly golden. Remove and rest for a couple of minutes before sliding onto a heated serving plate. Repeat with remaining ingredients. Cut each fritatta into halves and sprinkle with parsley. Serve with a side of fresh chopped tomato salsa and some crispy toast.
Serves 2 to 4.
Each serving contains: 89 calories; 5.7 g protein; 2 g fat (1.2 g sat. fat, 0 g trans fat); 2 g carbohydrates; 0.7 g fibre; 123 mg sodium
Source: "Spring Fling", alive #330, April 2010
Fresh Vegetable Frittatas with Egg Whites
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