Veggie Frittata

Veggie Frittata
Eggs are a great meatless protein source. Three whole eggs constitute a serving of lean protein and 14 egg whites — which is a lot of food! — are a serving of leanest protein. (Need a refresher on the lean, leaner, leanest concept?)

For this meal for two, we used a half-and-half approach. The recipe used one full serving of whole eggs and one of egg whites. This yielded two generous servings that were half lean/half leanest — which we treated as leaner, and therefore used a bit of healthy fat in the prep. (The egg whites really bulked up the meal, hence our use of them to achieve a greater volume of food.)

Ingredients

  • 3 whole eggs
  • 2 cups of EggBeaters egg whites
  • 1 summer squash, diced
  • 1 bell pepper, diced
  • 1 bunch of purslane, chopped
  • 1 tablespoon of garlic, minced
  • 1 teaspoon thyme
  • 1 teaspoon oregano
  • 1 teaspoon black pepper
  • 2 teaspoons of basil, chopped
  • 1 tsp olive oil
  • non stick cooking spray
  • 3 green onions, sliced thin to garnish
  • 5 basil leaves, sliced thin to garnish

Preparation

  • preheat oven to 375 degrees.
  • put cast iron skillet or oven safe pan over medium low heat to get the pan hot
  • In a saute pan, add the squash, bell pepper and purslane with the olive oil, garlic, a healthy pinch of salt and the herbs. saute the veggies until they are just cooked and starting to soften.
  • In a mixing bowl, combine the eggs, egg whites, 2 teaspoons of water and good amount of cracked black pepper. whisk the eggs well.
  • Turn the heat up on the cast iron skillet to medium high.
  • Spray the cast iron skillet with non stick cooking spray and transfer the vegetables into the skillet, distribute evenly and then pour the egg mixture into the skillet. Cook for 2 minutes on the cooktop before transferring the skillet to the oven to bake for 17 to 20 minutes.
  • Test for doneness, using a sharp knife in the center, if it comes out mostly clean, it’s done.
  • Cut into slices, top with the green onion and basil, and enjoy.

Experiment with your own mix of veggies.