Egg White + Greens Frittata
The challenge this time of year is to strike a healthy balance on food we can enjoy eating, that will help nourish your body as well as stopping us from looking like a marshmallow over winter. I often make this egg white and greens frittata for quick dinner or weekend brunch after a workout. This is the perfect clean and healthy meal. It’s quick and easy to make and you just feel fantastic after eating it. If I’m extra hungry I’ll enjoy this with green salad or extra steamed vegetables topped with parsley, lemon and mint salsa verde.
What’s good about it:
Egg white contains all the essential amino acids your body needs to nourish muscle and provide optimum health. They have no fat or cholesterol and are very low in calories so you can enjoy them freely as part of your healthy diet. The green veggies are loaded with easily digestible nutrients to protect against disease and illness and the aim is to try and incorporate a variety into your diet every day.
Time it takes: 30 – 35 minutes
300 g / 10 1/5 oz leek, sliced (about 1 large)
2 small zucchini, cut into rounds
3 spring onions, sliced
pinch sea salt and a little white pepper
80 g / 2 3/4 oz baby spinach leaves - about 2 large handfuls
2 tablespoons chopped parsley
10 free range organic egg whites only -I separated whole eggs into whites and yolks. (See notes below on how to use egg yolks)
50 g feta cheese - this is optional but lovely with the greens. your choice
Preheat your oven to 180 C / 350 F.
Saute the leek in a pan with 1 teaspoon olive oil over a low – medium heat until soft.
Add the zucchini followed by the spring onion and cook for another few minutes.
Add the spinach then season with a little salt and white pepper.
Throw in the parsley and remove from the heat.
Arrange the green vegetables into a 20 cm pan / skillet. Or into individual lined muffin cups.
Pour over the egg whites and mix through the vegetables gently.
Add feta then pop into the hot oven.
Cook for 20 – 30 minutes or until set and golden.
Serve warm or cold.
Nutrition per serve:
Protein 28.4 g
Total fat: 4.6 g
Saturated: 2.3 g
Carbs: 8.3 g
Potassium: 984 mg
Fiber: 7.2 g
Feel free to use whole eggs in place of egg whites in this recipe. 5 whole eggs should do it and serve 2 people.
Uses for leftover egg yolks:
People often ask me how to use up their egg yolks in recipes such as this, remember they freeze well so you can store them up for around 3 months – well here are a few simple ideas:
Make a proper custard or pudding.
Add to cake, muffin and pancake mixes.
Make your own ice cream or mayo .
Use as a glaze for a pie or cookie crust.
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