Ready in 40 minutes | Makes 4 servings
- 1 tbsp olive oil
- 1 medium yellow onion, sliced
- 4 small potatoes
- 3 shiitake mushrooms, chopped
- 10 egg whites
- 2 whole eggs
- 6 tbsp low-fat milk
- 1 tbsp whole wheat or brown-rice flour
- 1/2 tsp baking powder
- 1/8 tsp sea salt
- 1/8 tsp black pepper
- 11/2 cups fresh herbs, chopped (Try: basil, dill, oregano, parsley, rosemary, tarragon or thyme)
- Preheat oven to 300°F.
- Coat a large ovenproof skillet with oil and set on medium heat. Add onions, potatoes and mushrooms, and saute.
- In a mixing bowl, beat the egg whites into a white froth.
- In another large mixing bowl, beat the whole eggs, then add milk, flour, baking powder, sea salt and pepper. Fold in the egg whites and sprinkle in the herbs. Pour the egg mixture into the skillet with the sauteed vegetables. Cover the handle in aluminum foil before placing in the oven.
- Bake 15–20 minutes. Remove from oven and cool for 10 minutes before serving
Feel free to experiment with your favorite vegetables. Be aware that some vegetables will release more water after sautéing. Pour off some liquid before adding the egg mixture to keep the frittata from being too runny.
Tip: You can also bake the frittata in an oiled square, glass baking dish. Just evenly distribute the vegetables on the bottom of the dish and pour the egg mixture overtop.
Nutrients per serving (279 g): Calories: 244, Total Fats: 7 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 107 mg, Sodium: 316 mg, Total Carbohydrates: 31 g, Dietary Fiber: 4 g, Sugars: 5 g, Protein: 16 g, Iron: 3 mg