Low-Calorie Egg White Frittata

Low-Calorie Egg White Frittata

Looking for a delicious, healthy, and low-calorie breakfast or brunch option that is both filling and easy to prepare? The egg white frittata is a delightful dish that's packed with protein and flavors, minus the extra calories. This versatile meal is perfect for any time of the day and can be customized with your favorite vegetables and seasonings.

Ingredients

• 8 large egg whites
• 1/4 cup skim milk
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil or cooking spray
• 1/2 cup diced bell peppers (red, yellow, or green)
• 1/2 cup chopped spinach
• 1/4 cup diced onions
• 1/4 cup halved cherry tomatoes
• 1/4 cup crumbled feta cheese (optional)
• 1 tablespoon chopped fresh basil or parsley

Cooking Method

1. Preheat your oven to 375°F (190°C).
2. In a mixing bowl, whisk together the egg whites, skim milk, salt, and black pepper until well combined.
3. Heat olive oil in an oven-safe non-stick skillet over medium heat. If using cooking spray, coat the skillet lightly.
4. Add the diced onions and bell peppers to the skillet and sauté for about 3 minutes, or until the onions are translucent.
5. Stir in the chopped spinach and cherry tomatoes, cooking for an additional 2 minutes until the spinach is wilted.
6. Pour the egg white mixture over the vegetables in the skillet, tilting the pan to ensure an even layer.
7. Sprinkle the crumbled feta cheese over the top, if using.
8. Allow the frittata to cook on the stovetop for 2-3 minutes, or until the edges begin to set.
9. Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the frittata is fully set and slightly golden on top.
10. Remove from the oven and let it cool slightly before garnishing with fresh basil or parsley.

Nutritional Value and Pairing Suggestions

The egg white frittata is a nutritional powerhouse, boasting high protein content while remaining low in calories and cholesterol. Each serving is rich in vitamins and minerals from the vegetables, such as Vitamin C from bell peppers and iron from spinach. The optional feta cheese adds a bit of calcium and savory flavor without overwhelming the dish with calories.

To create a well-rounded meal, consider pairing this frittata with a fresh side salad, such as a mixed greens salad with a light vinaigrette. Whole-grain toast or avocado slices would complement the dish by adding healthy fats and fiber. For a refreshing beverage, freshly squeezed orange juice or a low-calorie smoothie can enhance your breakfast experience.

By incorporating these elements, you not only enjoy a delicious meal but also benefit from a balanced and nutritious diet.