Egg Frittata (4 Egg whites, 1 Yolk)
This Egg Frittata is a nutritious, protein-packed dish perfect for breakfast, lunch, or even a quick snack. It's a low-oil preparation that uses egg whites for added protein and reduced fat content, while the veggies provide fiber, vitamins, and minerals. It’s an excellent option for those on a weight loss or fitness journey.
Nutrition Facts
Per serving
Energy
103 kcal
Protein
10 g
Carbs
5 g
Fat
5 g
Fiber
2 g
Ingredients
Egg, poultry, white, raw
3 medium (99g)
Egg, poultry, whole, raw
1 medium (50g)
Olive Oil
1 tsp (5g)
Green Bell pepper
0.25 cup, chopped (50g)
Spinach
0.25 cup, chopped (50g)
Chopped Onion
0.25 small cup (25g)
Chilli flakes
1 tsp (2g)
Black Pepper
0.5 tsp (1g)
Common salt
0.5 tsp (2.5g)
Instructions
Preparation
-Separate the egg whites from the yolks for 3 eggs. Keep 1 yolk intact for additional flavor and nutrients.
Cooking Steps
Whisking Eggs:
In a medium bowl, whisk together the egg whites and the whole egg until frothy. Add a pinch of salt and black pepper, chili flakes.
Sautéing Vegetables:
Heat oil in a non-stick pan over medium heat. Add the chopped onions and sauté for 30 seconds. Next, add the bell peppers and spinach. Sauté for another 1-2 minutes until the vegetables soften slightly.
Cooking the Frittata:
Pour the whisked egg mixture evenly over the sautéed vegetables. Cover the pan with a lid and reduce the flame to low. Let it cook for 4-5 minutes or until the egg mixture sets.
Finishing Touch:
Carefully flip the frittata using a spatula. Alternatively, finish cooking under the lid without flipping until the top is fully cooked.
Serving:
Slide the cooked frittata onto a plate, cut into wedges, and serve hot.