Egg White Frittata

Nov 20, 2019

Ingredients:

  • 2 tablespoons olive oil
  • ¼ onion, finely diced
  • 8-10 mushrooms, sliced
  • 1 clove garlic, minced
  • 1 to 2 garlic cloves (to taste), minced
  • 1 6-ounce bag baby spinach
  • 2 cups egg whites
  • 2 tablespoons low-fat milk
  • Salt and pepper to taste
  • fresh salsa for topping

Directions:

Preheat the oven to broil. Heat 1 tablespoon olive oil in non-stick fry pan over medium heat. Add the onions and mushrooms and cook for 2-3 minutes, stirring occasionally, until softened. Add the garlic and fresh spinach and cook for about 1 minute or until the spinach has wilted and garlic is fragrant. Whisk the egg whites in a bowl, adding salt and pepper to taste. Pour the mushroom and spinach mixture into the bowl and stir. Heat remaining olive oil in pan until hot. Pour in egg white/vegetable mixture. Let the eggs cook undisturbed until the edges of the egg whites start to cook through and turn a more solid white. Gently lift the edges of the egg whites and tilt the pan so the uncooked egg runs under the cooked part and cook for another minute. Transfer the fry pan to the oven and broil for 2-3 minutes or until the eggs have puffed and have cooked through. Remove from the oven let cool, then cut into wedges. Top with fresh salsa, if desired. Serves 4.

Nutritional Info Per Serving:
Calories: 155 Protein: 10g Carbs: 3g

Healthy Lifestyle

80% Nutrition, 20% Exercise

Remember, you can’t out-exercise a bad diet. A healthy lifestyle, especially for weight loss, is 80% nutrition, and only 20% exercise.

Let Betsy’s Nutritional Consulting help you begin on a journey to a healthier you. You will feel better inside and out!

Have questions? Ready to get started creating a healthier you? Ready to learn healthy eating that will last a lifetime?

Healthy Living

Recent Recipes

Summer Peach Salad with Chicken

Summer Peach Salad with Chicken

Ingredients 1 lb grilled or baked chicken10 oz greens of choice (lettuce, kale, spinach, spring mix)3 small peaches, sliced2 ears corn, husked and kernels removed from cob1/8 cup sliced almonds,...

read more
Air Fryer Mediterranean Chickpea Bowl

Air Fryer Mediterranean Chickpea Bowl

Ingredients 1 can chickpeas1 tbsp avocado oilSalt and pepper1 tsp garlic powder1 cucumber, diced½ onion (red or yellow), diced½ cup cherry tomatoes½ cup kale or spinach1/8 cup fresh basil,...

read more
Grilled Shrimp and Pesto Corn Salad

Grilled Shrimp and Pesto Corn Salad

Ingredients 4 medium ears corn, husked1 ½ cups cherry tomatoes halved1 lb uncooked jumbo shrimp, peeled and deveined2 tbsp pestoLow Fat Pesto (may freeze unused portion) 42 per 2 tbsp2 cups basil...

read more