Recipe: One Yolk Vegetable Frittata
This frittata is full of flavor and nutrients, yet is low in calories. The herbs and variety of vegetables make it an unforgettable dish.
8 egg whites, one egg yolk
1 tablespoon canola oil
½ cup Shiitake mushrooms – fine julienne
½ cup sweet onion – fine diced
½ cup red pepper – fine diced
½ cup zucchini – fine diced
1 teaspoon turmeric
To taste, salt and pepper
½ cup fresh spinach leaves – stems removed
1 whole wheat tortilla
- In a bowl combine 8 egg whites, one egg yolk and whisk until foamy.
- In a 10-inch non-stick fry pan, add 1 tablespoon of canola oil and heat pan. When pan becomes hot, add shitake mushrooms and stir continuously until mushrooms begin to color light brown. Then add onion, pepper, zucchini and season to taste with salt and pepper stirring frequently.
- As soon as the ingredients are stirred and coated with oil, add the turmeric and sauté until vegetables are just becoming tender. Add fresh spinach and cook until wilted. Add beaten eggs evenly around vegetables and begin to gently fold sides inward from rim of pan where the eggs begin to cook, while tilting the pan in direction of the fold to allow the loose uncooked eggs to fill that area and cook. Continually doing this around the pan will very quickly cook the eggs and begin to create the frittata.
- At this point, finish cooking the top of the eggs by covering the pan with a plate of the same size. Flip the frittata onto the plate and then slide back into the pan to finish cooking the eggs.
Each serving contains:
Saturated Fat: 2g
Sodium: 220 mg
Total Fiber: 2g
Cholesterol: 135 mg