April 1st, 2010 - Barbara Feiner
I love a well-prepared omelet, but nothing beats a frittata when cooking for a small crowd.
Usually cooked on the stovetop, using just one skillet, frittatas are similar to quiches, but without the calorie-packed crust. To further reduce calories, you can substitute egg whites for whole eggs.
Today’s recipe is ideal for Easter brunch. Prep time is 25 minutes, cook time is 16 to 18 minutes, and all of the ingredients should be available at your local natural and organic food store.
Asparagus, Red Pepper and Potato Frittata
Makes 6 servings
2 cups (16 ounces) egg whites
1/2 cup low-fat ricotta cheese
2 tablespoons canola oil
2 cups refrigerated (uncooked) hash brown potatoes
1/2 pound fresh asparagus, cut into 1-inch pieces
1 cup chopped red bell pepper
1 cup sliced mushrooms
2 tablespoons grated Parmesan cheese
- Slowly stir together egg whites and ricotta cheese in a small bowl, stirring until smooth. Set aside.
- Heat oil on medium-high in 10-inch skillet.
- Gently stir potatoes, asparagus, red pepper and mushrooms in large bowl.
- Add potato mixture to skillet. Cook 5 to 6 minutes.
- Flip potato mixture. Pour egg-white mixture evenly over potatoes. Cover and cook without stirring for 10 to 12 minutes, or until eggs are set. Remove from heat.
- Place serving platter or cutting board over top of skillet. Carefully invert frittata onto platter. Sprinkle with Parmesan cheese.
- To serve, cut into pie-like slices.
Recipe and photo courtesy of AllWhites/ARA
Read More:Asparagus, Red Pepper and Potato Frittata
March 29th, 2010 - Barbara Feiner
Exercise physiologist Bob Greene, Oprah Winfrey’s personal trainer and author of The Best Life Diet Cookbook, is a firm believer in the concept of breakfast for dinner.
“Breakfast-style fare can provide a flavorful and filling family dinner, with only minutes spent in the kitchen,” he says.
To reduce your intake of calories, fat and cholesterol, Greene recommends substituting protein-packed egg whites for some of the whole eggs used in recipes. To simplify prep time, he uses AllWhites and Better’n Eggs (not organic), but you can purchase a brand like Organic Valley Pasteurized Egg Whites. About 3 tablespoons of these products equal one egg, and 1/4 cup has only 25 calories, 0 g fat and 0 mg cholesterol.
Of course, there’s nothing to stop you from buying a carton of organic eggs and separating the whites and yolks. If you can’t seem to cleanly crack or separate an egg to save your life, you can always invest in a foolproof egg separator.
Be sure to tune in Thursday for Greene’s Easter brunch-ready frittata recipe. In the meantime, check out our previously posted recipe for Sesame-Ginger Frittata with Broccoli and Shrimp, which also substitutes egg whites for some of the eggs.
Read More:Organic Egg Whites Cut Calories, Fat, Cholesterol
April 13th, 2006 - Barbara Feiner
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.
Read More:Easter Brunch: Sesame-Ginger Frittata with Broccoli and Shrimp