+ the healthy chef recipes +

Egg White + Greens Frittata

EGG WHITE + GREENS FRITTATA

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 GREAT ABOUT IT:

Egg 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.

+ ingredients & methods +

ingredients (Serves 2)

300 g / 10  1/5 oz  leek, sliced (about 1 large)
2 zucchini, chopped
4 spring onions, sliced
pinch sea salt and a little white pepper
80 g  spinach, washed and chopped
2 tablespoons chopped parsley
10 free range organic egg whites or 5 whole organic eggs
80 g Persian feta

method

  1. Preheat your oven to 180 C / 350 F.
  2. Saute the leek in a pan with 1 teaspoon olive oil over a low – medium heat until soft.
  3. Add the zucchini followed by the spring onion and cook for another few minutes.
  4. Add the spinach then season with a little salt and white pepper.
  5. Throw in the parsley and remove from the heat.
  6. Arrange the green vegetables into a 20 cm pan / skillet.  Or into individual lined muffin cups.
  7. Pour over the egg whites and mix through the vegetables gently.
  8. Add feta then pop into the hot oven.
  9. Cook for 20  minutes or until set and golden.
  10. Serve warm or cold.
  11. Enjoy.
+ notes & inspiration +

Great for leftovers the next day. Serve with a side of generous salad.

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