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Ингредиенты
- 2 tsp Extra virgin olive oil
- 1 med Onion, minced
- 2 c. Minced spinach, packed, Or possibly kale, dandelion, chard
- 8 x Egg whites, lightly beaten
- 1/2 tsp Salt
- 1/4 tsp Freshly grnd black pepper
- 2 x Plum tomatoes, diced
- 3 Tbsp. Grated parmigiano reggiano cheese
Инструкции
- 1. Preheat broiler. Heat oil in 10-inch-nonstick skillet over medium heat.
- Add in onion and cook till translucent/soft, 4-5 min. Add in greens and cook about 4 min, till wilted. Add in tomatoes and cook 2 min or possibly till dry. Reduce heat.
- 2. In large bowl, beat egg whites, salt, and pepper till just frothy.
- 3. Add in Large eggs to warm skillet. Sprinkle with grated cheese. Even surface with spatula. Continue cooking till egg is almost set, 3-4 min, lifting sides of frittata and tilting pan to allow raw egg to run underneath.
- 4. Place skillet under broiler till puffed and golden brown, 2-3 min. Be sure to keep handle of skillet out of the oven to avoid melting it or possibly burning yourself. Slide frittata out onto plate, cut into wedges and serve.
- Notes: Work Time: 15 min; Total Time: 35 min. Egg-white omelets are all the rage with dieters and cholesterol watchers. But without proper attention to filling, they're just rubbery envelopes stuffed with the same fatty cheese, fried onions, and peppers which made omelets so unhealthy in the first place. I prefer to make an egg-white frittata (a kind of
- "open-face" omelet), that uses egg whites to their potential. Beaten egg whites are mixed with more vegetables than could fill an omelet. I add in cheese but choose fresh Parmesan, that provides much more flavor per calorie than its gooey counterparts. The result is a low-fat, vitamin-rich dish which sacrifices nothing. -TH
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 106g | |
| Recipe makes 4 servings | |
| Calories 45 | |
| Calories from Fat 22 | 49% |
| Total Fat 2.46g | 3% |
| Saturated Fat 0.35g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 304mg | 13% |
| Potassium 258mg | 7% |
| Total Carbs 5.43g | 1% |
| Dietary Fiber 1.5g | 5% |
| Sugars 2.87g | 2% |
| Protein 1.19g | 2% |
