Broiled Egg White Frittata with Peppers & Herbs
Enjoy a light and nutritious start to your day with this diabetes-friendly Egg White Frittata with Peppers & Herbs. Packed with high-fiber vegetables and protein-rich egg whites, it's designed to keep your blood sugar levels stable while delivering a burst of Mediterranean flavour.
Servings: 6
Calories: 159.8kcal
Ingredients
- 1 tbsp olive oil
- ½ red onion sliced thinly
- 1 red bell pepper sliced thinly
- 1 cup edamame shelled, frozen
- 1 cup spinach frozen
- ½ tsp salt
- 2 egg large
- 8 egg whites or 1 cup egg whites from the carton
- ½ cup goat cheese crumbled
- 1/4 cup parsley chopped
- 1/4 cup basil chopped
- oil spray
Instructions
- In a large non-stick fry pan, heat olive oil. Add onion slices, toss to coat, cook for 5 minutes (tossing several times), they should start to turn brown. Add red pepper slices, toss to coat, cook for 5-10 minutes (tossing several times).1 tbsp olive oil, ½ red onion, 1 red bell pepper
- Add frozen edamame beans, toss to coat with the onions and peppers, add 2 tbsp water, toss, cook for 5 minutes.1 cup edamame
- Add frozen spinach, toss to mix with the veggies in the pan. Stir this mixture with a spatula or a wooden spoon. You will need to break up the frozen vegetable clumps as they defrost.1 cup spinach
- Add the salt, toss to mix.½ tsp salt
- In the meantime, in a medium size bowl, beat together the eggs and the egg whites. Add the cheese, parsley, and basil.2 egg, 8 egg, ½ cup goat cheese, 1/4 cup parsley, 1/4 cup basil
- Remove the veggie mixture to a heatproof bowl (don’t clean the pan), spray the pan with non-stick spray. Place pan back on the heat. Place the veggies back in the pan and gently spread them out evenly.oil spray
- Pour the egg mixture evenly over the veggies in the pan. Let cook undisturbed for 5 minutes. Then start loosening the sides of the frittata using a rubber spatula, do this by running the spatula around the sides and slowly getting further and further under the frittata.
- Cook the frittata on med-low heat for a total of 10 minutes or so, it should be about 70% cooked.
- Heat the oven to broil and adjust an oven rack to the top position.
- Place the pan under the broiler for about 2 minutes, and cook so that the top of the frittata can finish cooking and brown.
- Remove from the oven (remember the handle of the pan is very hot), let rest for 5 minutes or so. Using the help of the spatula, guide the frittata out of the pan and onto a round platter.
- Slice in wedges like a pie.
Cooking Tips
- Enhancing flavours: To elevate the dish without adding calories, consider sprinkling some crushed red pepper flakes or a squeeze of lemon juice before serving.
- Use of fresh ingredients: For optimal flavour, use fresh spinach and edamame if available, as fresh vegetables tend to have better texture and taste compared to frozen.
- Non-stick cooking: Ensure your pan is well-coated with a high-quality non-stick spray to prevent sticking and to reduce the amount of oil needed, making it healthier.
Nutrition
Nutrition Facts
Broiled Egg White Frittata with Peppers & Herbs
Amount per Serving
Calories
159.8
% Daily Value*
Fat
8.9
g
14
%
Saturated Fat
3.6
g
23
%
Trans Fat
0.01
g
Cholesterol
63.3
mg
21
%
Sodium
372.5
mg
16
%
Potassium
363.7
mg
10
%
Carbohydrates
7.1
g
2
%
Fiber
2.4
g
10
%
Sugar
2.6
g
3
%
Protein
13.4
g
27
%
Vitamin C
31
mg
38
%
Vitamin D
0.4
µg
3
%
Calcium
100.2
mg
10
%
Iron
2.1
mg
12
%
Magnesium
33.9
mg
8
%
Zinc
0.6
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.