I have been so inspired by my 80/20 diet cookbook, especially since finding the Two Chicks carton of egg whites at Whole Foods. It really makes cooking with egg whites easier and economical as you don't need to throw out any yolks.
Teresa Cutter the Healthy Chefhas a recipe for a salmon and vegetable frittata which she makes in individual muffin cases, but I have made a few amendments so that it is vegetarian. I also made it in a brownie tin which I thought was a great idea as all my baking dishes would have been way too big.
The frittata definitely tasted healthier due to the egg whites, but that's not to say it wasn't tasty. The combination of veggies was superb and the crumbled feta which was mixed through and sprinkled on top was just what it needed.
This is a great recipe to make when you need to use up veggies you already have, and you need something super easy.
My version: serves 2 hungry people, or 4 smaller serves with a side dish of salad of veggies.
Ingredients:
- 2 eggs
- 10 egg whites (I used Two Chicks egg white which is available in the UK. Check if any stores sell something similar elsewhere)
- 1 red pepper/capsicum, chopped
- 1 yellow pepper/capsicum, chopped
- 1 small tin corn kernels, drained
- 100 g cherry tomatoes, halved
- 2 spring onions, sliced
- 100 g low fat feta, cubed
Method:
- Preheat the oven to 180 degrees C (350 F, Gas 4).
- Lightly grease a baking dish, brownie tin, or line a 12-hole muffin tray with cases if you want individual frittatas.
- Beat together the eggs and egg whites and set aside.
- Combine all the veggies, half the feta and some freshly ground black pepper.
- Pour the veggie mixture into the pan (or muffin tray), then pour over the egg mixture. Give the tray a shake to help disperse the liquid through all the veggies.
- Sprinkle over the rest of the feta so it's on top.
- Bake for 20 mins, then place under a hot grill so that the top puffs up and becomes golden.
- Enjoy!
This picture is my second version…not as brown on top and no feta, but still delish!
