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Vegetable Egg White Frittata

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Italy

Known as an Italian recipe, with similar versions prepared across other nations.

Ingredients 9 ingredients

  1. 1/2 Cup broccoli florets -- bite-size
  2. Nonstick cooking spray
  3. 3/4 Cup roasted tomato salsa
  4. Water
  5. 1 Small red onion -- optional
  6. 1/2 Cup diced red bell peppers
  7. Salt and pepper
  8. 1 portobello mushroom -- sliced
  9. 20 egg whites
Contains Eggs Read from the ingredients, not verified. Check labels.

Cook safely

Keep children and pets away from the hob and the oven, and keep oven gloves and a lid within reach.

  • Boiling water and steam. Turn pan handles inward, away from the edge of the hob. Lift lids away from you, and pour hot water away from your body: steam burns too.
  • Grill and open flame. Keep sleeves, hair and tea towels away from the flame, and stay with the grill while it's lit. Barbecue outdoors only, never in a closed space.
  • Hot sugar. Hot sugar sticks to skin and burns far hotter than boiling water: don't touch or taste it. Keep a bowl of cold water close, and keep children away while it cooks.
  • Sharp knives. Cut on a board that doesn't slip (a damp cloth under it helps), and curl the fingers of the hand that holds the food.

Method

  1. ADVANCE PREP: Separate 20 eggs, discarding yolks and placing whites in an airtight plastic container. In a steam basket set in a small saucepan, steam broccoli and bell peppers until just tender, about 6 minutes. Plunge into ice water, drain and cool completely. Place in a resealable plastic bag.
  2. MUSHROOM: In small skillet, saute mushroom. Cool and transfer to small airtight container. Refrigerate everything until needed.
  3. PREP: Spray an omelet pan or skillet with nonstick cooking spray and place over low heat. Lightly beat egg whites and add them to the pan with sauteed vegetables and seasonings. Continue cooking until eggs are set.
  4. Options: Brown the top under a broiler. Thinly slice onion and saute in another pan coated with nonstick cooking spray until onion begins to caramelize.
  5. SERVE: cover a large plate with salsa, place frittata on top, and garnish with onion.
  6. 67 percent
  7. See: http://www.fitnessonline.com/shapecooks/ Consultant: Susan M. Kleiner, Ph.D., R.D., a high-performance nutritionist and author of The Be Healthier, Feel Stronger Vegetarian Cookbook (Macmillan, 1997).
  8. >edited for eat-lf cookbooks by kitpath 98Feb

Plating

Cookware for this recipe

  • Frying pan
  • Saucepan
  • Grill or grill pan
  • Whisk
  • Chef's knife
  • Cutting board
  • Colander
Source Not stated: saved from a website or mailing list, rights unverified
Credit

Recipe By: SHAPE Cooks 1998. Saved from www.eat-lowfat.com (http://www.eat-lowfat.com/recipe/text/e0298-4.txt), file Original-Directories/www.eat-lowfat.com/recipe/text/e0298-4.txt in the Internet Archive item cooking-recipes (https://archive.org/details/cooking-recipes).

What was changed: Read by machine from the mastercook text: title, ingredients and method as written, columns closed up and wrapped lines joined; credit lines kept apart; e-mail addresses removed; an all-capitals title given ordinary capitals. Not rewritten.