What would Easter be without eggs? For a festive brunch, try this easy-to-make frittata.
Health-conscious readers who shop for organic food may be concerned about eating egg yolks, which are high in cholesterol. But it’s saturated fat—not the cholesterol in food—that raises your blood cholesterol level. The American Heart Association suggests a limit of three or four eggs a week for healthy adults. If high-cholesterol foods are off-limits, use cholesterol-free liquid egg substitutes or the egg whites alone.
Instead of the ham or bacon often found in frittatas, this Asian version uses shrimp and other healthful ingredients. Broccoli, for example, contains sulforaphane—one of the many powerful phytochemicals that help protect us against cancer and other serious illnesses, according to the American Institute for Cancer Research. Scallions, red onion, garlic and ginger offer other phytochemicals.
This frittata recipe appears in the institute’s cookbook, The New American Plate Cookbook.
Sesame-Ginger Frittata with Broccoli and Shrimp
Makes 4 servings
2 cups broccoli florets (1/2-inch pieces)
2 or 3 scallions, trimmed and finely chopped
1 cup finely chopped red onion
1 cup fresh bean sprouts
5 oz. peeled cooked shrimp, cut into 1/2-inch pieces (about 1½ cups)
1/4 teaspoon toasted sesame oil
1/4 teaspoon freshly ground black pepper
3 large eggs
4 large egg whites
2 tablespoons all-purpose flour
1 tablespoon cornstarch
1 tablespoon cold water
1 tablespoon reduced-sodium soy sauce
1 teaspoon rice vinegar
1 small garlic clove, minced
1/2 teaspoon grated peeled fresh ginger
1/2 teaspoon sugar
1/2 cup fat-free, reduced-sodium chicken broth
Canola oil spray
- In a medium bowl, combine the broccoli, scallions, onion, bean sprouts, shrimp, sesame oil and pepper.
- In another bowl, whisk the eggs, egg whites and flour until the lumps are almost gone, about 2 minutes. Pour it over the vegetable mixture, mix well with a fork and set it aside. Preheat the broiler.
- In a cup, dissolve the cornstarch in 1 tablespoon cold water. In a small pan, bring the soy sauce, vinegar, garlic, ginger, sugar and broth to a boil over medium heat. Stir cornstarch mixture to re-blend, add to the hot liquid and whisk until the sauce is thickened and translucent.
- Coat a large ovenproof skillet with canola oil spray and heat over medium-low heat. Stir the egg/vegetable mixture and transfer to the skillet, smoothing the mixture into an even layer. Cook about 4 minutes, or until the eggs are set and the bottom is browned. Place the skillet under the broiler for about 2 minutes, until the top is browned and the center is almost dry. Loosen the frittata from the skillet with a spatula and slide it onto a serving dish.
- Cut the frittata into quarters and serve with the warm sauce spooned over the wedges.