Ornish Egg White and Vegetable Frittata Recipe
Serving Size: one 4 x 4-in square
Prep: 20 min
Cook: 20 min
Ready: 40 min
This heart-healthy version of the Italian baked egg dish known as frittata eliminates the traditional egg yolks in favor of protein-packed egg whites and a rainbow assortment of fresh vegetables. This is a great choice for brunch, since unlike most egg dishes, a baked frittata doesn’t have to be served immediately. They can also be made in individual servings and frozen, ready for a quick and easy meal at any time of day.
2 CUPS white mushrooms thinly sliced
1 CUP zucchini coarsely chopped
1 CUP yellow onion diced
½ CUP dried tomatoes cut into thin strips
1 TABLESPOON fresh thyme, divided chopped
2 TEASPOONS garlic pressed or minced
½ TEASPOON fine sea salt
½ TEASPOON freshly ground pepper, divided
½ CUP water
2 CUPS kale finely chopped
2 CUPS egg whites (from 18 eggs) or 16 oz prepared liquid egg whites
3 TABLESPOONS nutritional yeast
1 ½ TEASPOONS Better than Bouillon No-Chicken Base
1 ½ TEASPOONS sweet rice flour or cornstarch
½ TEASPOON onion powder
Nonstick spray (optional)
½ TEASPOON paprika for garnish
½ CUP cherry tomatoes halved for garnish
1. Preheat oven to 350ºF. In a large, heavy-bottomed saute pan over medium heat, combine mushrooms, zucchini, yellow onion, dried tomatoes, 2 teaspoons of the thyme, garlic, salt, and 1/4 teaspoon of the pepper with ½ cup water. Cook, stirring frequently, until vegetables are soft and onions are translucent, 8–10 minutes.
2. Add kale. Cook, stirring frequently, until kale is tender, about 5 minutes. Add up to 2 more tablespoons water if necessary, if vegetables seem dry or are starting to brown. Any extra water should evaporate by the time the kale is tender.
3. In a blender, combine egg whites, nutritional yeast, bouillon base, sweet rice flour or cornstarch, onion powder, remaining teaspoon of thyme and ¼ teaspoon of pepper. Blend at medium speed for 10 seconds, until ingredients are well mixed.
4. Lightly spray an 8 x 8-in glass baking pan with nonstick spray, or use a nonstick baking pan. Spread vegetables evenly over bottom of baking pan. Pour egg mixture evenly over vegetables. Sprinkle lightly with paprika.
5. Cover pan with aluminum foil. Bake frittata for 20 minutes. Remove foil and continue to bake until frittata is set in the middle and edges are lightly browned, about 10 to 15 minutes. Remove frittata from the oven. Let sit for at least 10 minutes before serving.
6. Cut frittata into four 4 x 4-in squares. Garnish each square with tomato halves.
Dried tomatoes, also called sun-dried tomatoes, offer big tomato taste in a small, long-keeping package. Look for tomatoes, usually halved, that are bright red (not dark brown) and dry-packed rather than oil-packed. Most brands of dry-packed dried tomatoes these days are relatively soft and pleasantly chewy. However, if your dried tomatoes seem hard or very dry, rehydrate them by placing them in a small bowl and covering them with hot water for 5 minutes. Drain and proceed with recipe.
White mushrooms (4 OZ)
Yellow onion (1)
Dried tomatoes (dry-packed) (3 OZ, ½ CUP)
Fresh thyme (1 BUNCH)
Garlic cloves (6)
Kale (1 BUNCH)
Eggs, or one 16-oz container liquid egg whites (18)
Better than Bouillon No-Chicken Base
Sweet rice flour or cornstarch
Cherry tomatoes (½ PINT)
For more Ornish recipes, visit the online Recipedia.
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