Updated on October 26, 2022.
A frittata uses eggs to hug vegetables. Use this recipe from The What to Eat When Cookbook as a starting point, but swap in whatever vegetables you happen to have on hand. This version is egg whites only. Serve the frittata on top of a 100 percent whole sprouted grain tortilla to add fiber and protein.
Prep: 25 minutes
Cook: 18–21 minutes
Makes: 4 servings
Serving Size: ¼ frittata
Ingredients
8 egg whites from 8 large eggs
¼ cup fresh chives, thinly sliced
1 tablespoon fresh basil, thinly sliced
3 tablespoons extra-virgin olive oil
1 cup (about 2 ½ ounces) fresh shiitake mushrooms, stemmed, halved, sliced
¾ cup sweet onion, finely chopped
¾ cup red bell pepper, finely chopped
1 teaspoon fresh ginger, peeled, minced
¼ teaspoon kosher salt
½ teaspoon freshly ground black pepper
½ teaspoon turmeric
2 cups (loosely packed) spinach leaves, thinly sliced
1 100% whole grain tortilla (10-inch)
Directions
1. In a large bowl, combine the egg whites, chives, and basil. Whisk to blend well and to lightly aerate the eggs.
2. Add olive oil to a 10-inch nonstick skillet over medium heat. When hot, add the mushrooms and saute until light brown, 4 to 5 minutes. Add the onion, bell pepper, and ginger, and season with the salt and pepper. Stir until coated with oil, then add the turmeric and cook, stirring frequently until the vegetables are tender, 8 to 10 minutes.
3. Add the spinach and stir until wilted, about 1 minute. Add the beaten egg mixture evenly around the vegetables in the skillet and, using a silicone spatula, begin to gently fold the cooked eggs inward from the rim of the skillet. Tilting the pan in the direction of the fold allows the loose uncooked eggs to fill that area and cook. Continue with this procedure around the skillet and the eggs will cook quickly and begin to create a frittata.
4. Finish cooking the top of the eggs by putting the skillet under a preheated broiler. Or cover the skillet with a plate of the same size as the frittata and, while firmly holding the plate over the frittata, invert the skillet upside down, allowing the frittata to safely settle onto the plate. Slide the frittata back into the skillet, uncooked side down, to finish cooking the eggs for 1 to 2 minutes.
5. Toast the tortilla over medium heat in a dry skillet until lightly browned on both sides, about 2 minutes a side. Place the tortilla on a large platter, set the frittata on top, and serve.
Calories: 199 kcal; Total fiber: 2.8 g; Soluble fiber: 0.02 g; Protein: 9.7 g; Total fat: 11.6 g; Saturated fat: 1.5 g; Healthy fats: 9.1 g; Carbohydrates: 13.6 g; Sugars: 3.6 g; Added sugars: 0 g; Sodium: 296 mg; Potassium: 284 mg; Magnesium: 20 mg; Calcium: 28 mg
Excerpted from The What to Eat When Cookbook, by Michael F. Roizen, MD, Michael Crupain, MD, MPH, and Jim Perko, Sr., CDC, AAC. Copyright © 2020 by Michael F. Roizen, MD. Reprinted by permission from National Geographic. Photo credit: Scott Suchman
