Egg dishes are great for breakfast, but there’s nothing to keep you from enjoying it for lunch or a light supper in the summertime, particularly when you can toss in fresh herbs from the garden. This recipe, from “The Eating Well Diet” book by the editors of Eating Well magazine, uses liquid egg whites for those watching their cholesterol count. This Italian-style omelet is delicious with just about any herb combination; try parsley, dill, chervil or marjoram. It takes just 10 minutes to prepare and makes one serving.
Ingredients
1 cup diced onion
1/4 cup plus 1 tablespoon water, divided
1 teaspoon extra-virgin olive oil
1/2 cup pasteurized liquid egg whites, such as Egg Beaters
2 teaspoons chopped fresh herbs or 1/2 teaspoon dried
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 tablespoons farmer’s cheese or reduced-fat ricotta
Directions
Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.
Pour in egg whites, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.
Per serving: 192 calories, 7 g fat (2 g sat, 4 g mono) 10 mg cholesterol, 17 g carbohydrate, 15 g protein, 3 g fiber, 527 mg sodium, 339 mg potassium. Nutrition bonus: one serving offers 20 percent of your daily value for vitamin C.
