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Egg White Frittata

VIEWS 566
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Energy (kcal) - 136

Protein (g) - 10.5

Carbohydrate (g) - 10

Fat (g) - 8

Khyati's Health-O-Meter Says:

This recipe contains Sweet potatoes which are high in Vitamin A and beta carotene as well as potassium; sweet potatoes also contain a good amount of Vitamin E, calcium and folate. Adding vegetables like carrot and peas increase vitamin and mineral content. Egg white and feta cheese are good sources of protein and calcium respectively and it makes the frittata more palatable. Fresh basil leaves in the recipe thus enhance the flavour of the frittata.

INGREDIENTS:
  • Egg whites - 2 nos. 
  • Sweet potato [cut in cubes] - 50 g [ ½ ] 
  • Carrot [peeled and cut in thick coins] - 50 gm 
  • Green peas - 15 g [1 tbsp] 
  • Feta cheese - 10 g 
  • Olive oil - 1 tsp
  • Garlic cloves - 2 nos. 
  • Salt - a pinch 
  • Freshly ground pepper - 1 tsp
  • Few fresh basil leaves, rough chopped, for garnish - (optional)
DIRECTIONS:
Step 1 Preheat the oven to 375°F.  Step 2 Bring 1 cup of water to a boil in a large, oven-safe skillet with a lid. Add a pinch of salt and the cubed sweet potato, sliced carrots and minced garlic and cook, covered, for 5 minutes, until the sweet potato is soft and the carrots are still slightly soft.  Step 3 Turn the heat down to low, add the peas and cook, uncovered, until the peas are bright green and almost all the water has evaporated, about 2 minutes more.  Step 4 When the vegetables are cooked, transfer them to a bowl or plate and wipe out the skillet.  Step 5 Beat the egg whites vigorously with a whisk or an electric mixer until they're frothy and bubbling about 45 seconds. Step 6 Heat the ulive oil in the clean, dry skillet over medium heat. When the oil is hot, add the egg whites, then scatter the cooked vegetables evenly over top. Step 7 Let the frittata cook on the stove for 2 minutes to set the eggs on the bottom slightly. Sprinkle the feta cheese on top.  Step 8 Transfer the skillet to the oven and cook until the frittata is puffed, cooked through (the centre shouldn't jiggle when you shake it), and slightly brown.  Step 9 Let the frittata coul in the skillet for 5 minutes, then serve it.
Recipe Category:
Breakfast
Recipe Title:

Egg White Frittata

Recipe Views:
566
Recipe Type:
Ovo Veg
Recipe Kcal:
136

Energy
(kcal)

10.5

Protein
(g)

10

Carbohydrate
(g)

8

Fat
(g)

Khyati's
Health-O-Meter Says:

This recipe contains Sweet potatoes which are high in Vitamin A and beta carotene as well as potassium; sweet potatoes also contain a good amount of Vitamin E, calcium and folate. Adding vegetables like carrot and peas increase vitamin and mineral content. Egg white and feta cheese are good sources of protein and calcium respectively and it makes the frittata more palatable. Fresh basil leaves in the recipe thus enhance the flavour of the frittata.

INGREDIENTS:
  • Egg whites - 2 nos. 
  • Sweet potato [cut in cubes] - 50 g [ ½ ] 
  • Carrot [peeled and cut in thick coins] - 50 gm 
  • Green peas - 15 g [1 tbsp] 
  • Feta cheese - 10 g 
  • Olive oil - 1 tsp
  • Garlic cloves - 2 nos. 
  • Salt - a pinch 
  • Freshly ground pepper - 1 tsp
  • Few fresh basil leaves, rough chopped, for garnish - (optional)
DIRECTIONS:
Step 1 Preheat the oven to 375°F.  Step 2 Bring 1 cup of water to a boil in a large, oven-safe skillet with a lid. Add a pinch of salt and the cubed sweet potato, sliced carrots and minced garlic and cook, covered, for 5 minutes, until the sweet potato is soft and the carrots are still slightly soft.  Step 3 Turn the heat down to low, add the peas and cook, uncovered, until the peas are bright green and almost all the water has evaporated, about 2 minutes more.  Step 4 When the vegetables are cooked, transfer them to a bowl or plate and wipe out the skillet.  Step 5 Beat the egg whites vigorously with a whisk or an electric mixer until they're frothy and bubbling about 45 seconds. Step 6 Heat the ulive oil in the clean, dry skillet over medium heat. When the oil is hot, add the egg whites, then scatter the cooked vegetables evenly over top. Step 7 Let the frittata cook on the stove for 2 minutes to set the eggs on the bottom slightly. Sprinkle the feta cheese on top.  Step 8 Transfer the skillet to the oven and cook until the frittata is puffed, cooked through (the centre shouldn't jiggle when you shake it), and slightly brown.  Step 9 Let the frittata coul in the skillet for 5 minutes, then serve it.
Recipe Title: Egg White Frittata
Recipe Category: Breakfast
Recipe Views: 566
Recipe Type: Ovo Veg
Recipe Kcal:

Energy 136 (kcal), Protein 10.5 (g), Carbohydrate 10 (g), fat 8 (g).





Khyati's
Health-O-Meter Says:

This recipe contains Sweet potatoes which are high in Vitamin A and beta carotene as well as potassium; sweet potatoes also contain a good amount of Vitamin E, calcium and folate. Adding vegetables like carrot and peas increase vitamin and mineral content. Egg white and feta cheese are good sources of protein and calcium respectively and it makes the frittata more palatable. Fresh basil leaves in the recipe thus enhance the flavour of the frittata.

INGREDIENTS:
  • Egg whites - 2 nos. 
  • Sweet potato [cut in cubes] - 50 g [ ½ ] 
  • Carrot [peeled and cut in thick coins] - 50 gm 
  • Green peas - 15 g [1 tbsp] 
  • Feta cheese - 10 g 
  • Olive oil - 1 tsp
  • Garlic cloves - 2 nos. 
  • Salt - a pinch 
  • Freshly ground pepper - 1 tsp
  • Few fresh basil leaves, rough chopped, for garnish - (optional)
DIRECTIONS:
Step 1 Preheat the oven to 375°F.  Step 2 Bring 1 cup of water to a boil in a large, oven-safe skillet with a lid. Add a pinch of salt and the cubed sweet potato, sliced carrots and minced garlic and cook, covered, for 5 minutes, until the sweet potato is soft and the carrots are still slightly soft.  Step 3 Turn the heat down to low, add the peas and cook, uncovered, until the peas are bright green and almost all the water has evaporated, about 2 minutes more.  Step 4 When the vegetables are cooked, transfer them to a bowl or plate and wipe out the skillet.  Step 5 Beat the egg whites vigorously with a whisk or an electric mixer until they're frothy and bubbling about 45 seconds. Step 6 Heat the ulive oil in the clean, dry skillet over medium heat. When the oil is hot, add the egg whites, then scatter the cooked vegetables evenly over top. Step 7 Let the frittata cook on the stove for 2 minutes to set the eggs on the bottom slightly. Sprinkle the feta cheese on top.  Step 8 Transfer the skillet to the oven and cook until the frittata is puffed, cooked through (the centre shouldn't jiggle when you shake it), and slightly brown.  Step 9 Let the frittata coul in the skillet for 5 minutes, then serve it.

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Egg White Frittata - BY KHYATI RUPANI

10 FEB 2018
VIEWS 566
COMMENTS 0

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