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Fresh Vegetable Frittatas with Egg Whites

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    4 baby zucchini, about 4 in (10 cm) long

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    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

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    Fresh Vegetable Frittatas with Egg Whites

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    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.