Green with Envy Egg White Frittata
Sautéed BroccoLeaf and sundried tomatoes swirled with Kalamata olives,
soft and fresh ricotta, egg whites and herbed Parmesan cheese studded with
breadcrumbs then baked till fluffy
A frittata is an
open-faced omelet with lots of savory items baked inside. The key to success is
to cook the frittata over a low flame so the eggs cook to a light golden brown
before putting the skillet in the oven for a finishing bake.
1 ½ cups egg whites
1/4 cup + 2
tablespoons grated Parmesan cheese
Kosher salt and
freshly cracked black pepper to taste
1 bunch BroccoLeaf
¼ cup water
2 tablespoons olive
oil
2 tablespoons
chopped sundried tomatoes
2 tablespoons pitted
and chopped Kalamata olives
4 tablespoons fresh
basil, cut into ribbons
¾ cup low-fat
ricotta cheese
2 tablespoons
toasted rolled instant oats
Preheat the oven to
400 degrees.
In a medium-size
bowl, whisk together the egg whites, ¼ cup Parmesan cheese, salt, pepper.
Trim the BroccoLeaf
stems where they meet the leaves. Reserve the stems for fresh BroccoLeaf juice
– see the recipes for Brocco-Lady-Love
Smoothie and BroccoLatte Macchiato.
Roll the trimmed leaves lengthwise so they resemble a rolled cigar. Holding the
roll with one hand, slice the leaves crosswise into thin ½” wide “noodles”.
Heat a medium-size
non-stick sauté pan or cast iron skillet; 9-1/2 inches in diameter is best. Add
the Broccoleaf “noodles” and water, cover and steam for 2 minutes. When the
BroccoLeaf is soft and bright green, Add the olive oil, sundried tomatoes,
olives and half the fresh basil. Stir to combine.
Brush the sides of
the pan with a little extra olive oil to prevent sticking and pour in the egg
white mixture. Stir constantly over medium-low heat as you would for scrambled
eggs, just until the egg whites begin to set, about 5 minutes.
When the egg whites
are set around the edges, but still loose on the top, drop 6 to 8 spoons full
of ricotta cheese randomly into egg mixture. Sprinkle breadcrumbs and remaining
Parmesan cheese on top. Place the pan in the preheated oven and bake for 3 to 4
minutes, or until the top of the frittata is firm to the touch. Loosen the
edges of the frittata from the pan with a rubber spatula and slide it onto a
cutting board; or serve it directly from the skillet. Cut into quarters,
sprinkle with remaining fresh basil and serve with warm, crusty whole grain Italian
bread.
Note: To toast the
oats, simply place on a cookie sheet in a single layer and toast in a preheated
350degree oven for a few minutes, or until golden brown. Coarsely chop the
toasted oats with a knife before sprinkling on the Frittata.
Tip: Toasted oats
add a delicious dimension to the flavor of your morning oatmeal and will reduce
your desire to add brown sugar. When you’re roasting oats for the Frittata, add
another cup or two to the cookie sheet. Then prepare toasted oatmeal according
to the package instructions.
Makes 4 servings
