Mostly Egg White Frittata with Basil, Zucchini and Cherry Tomatoes

Mostly Egg White Frittata with Basil, Zucchini and Cherry Tomatoes Recipe - Vegetarian Food from Italy

Region / culture: Italy | Preparation time: 15 minutes | Cooking time: 10 minutes | Servings: 4 |

Vegetarian diet

Introduction

This Mostly Egg White Frittata with Basil, Zucchini and Cherry Tomatoes is a delicious and healthy dish that is perfect for breakfast, brunch, or even a light dinner. Packed with protein and fresh vegetables, this frittata is sure to satisfy your taste buds and keep you feeling full and energized.

History

Frittatas have been a popular dish in Italian cuisine for centuries. Traditionally made with eggs, cheese, and a variety of vegetables or meats, frittatas are a versatile and easy-to-make meal that can be enjoyed any time of day. This particular recipe puts a healthy twist on the classic frittata by using mostly egg whites and adding in fresh basil, zucchini, and cherry tomatoes for a burst of flavor.

Ingredients

2 whole large eggs
6 egg whites
1 zucchini, cut in half lengthwise, then into 0.25 inch semi circles
0.33 cup halved cherry tomatoes
1 minced garlic clove
2 tbsp chopped basil
0.5 tsp kosher salt
0.25 tsp cracked black pepper
2 tbsp low fat sour cream
0.25 cup grated parmesan cheese

How to prepare

Preheat the oven to 400°F (204°C).
In a medium bowl, combine the whole eggs and egg whites until they become golden and frothy.
Add the zucchini, cherry tomatoes, garlic, basil, salt, and pepper.
Spray an 8-inch non-stick skillet with olive oil or vegetable spray and place it over medium heat until hot.
Add the egg mixture and allow it to set for 1 minute, then loosen the edges with a heat-proof rubber spatula.
Cook for a total of 2 minutes, then place it in the oven for an additional 5 to 7 minutes until it turns golden brown.
Transfer the cooked mixture from the pan to a plate and sprinkle it with Parmesan. Slice it into thin wedges and serve it warm or at room temperature with dollops of sour cream on top.

Variations

Feel free to customize this recipe with your favorite vegetables, herbs, or cheeses. You can also add cooked bacon, ham, or sausage for a meatier option. Get creative and make this frittata your own!

Cooking Tips & Tricks

Be sure to whisk the eggs and egg whites until they are frothy to ensure a light and fluffy frittata.

- Cooking the frittata in the oven allows it to cook evenly and develop a golden brown crust on top.

- Use a non-stick skillet to prevent the frittata from sticking to the pan.

- Feel free to customize this recipe with your favorite vegetables or herbs for a unique twist on this classic dish.

Serving Suggestions

This frittata can be served on its own as a light meal, or paired with a side salad or whole grain toast for a more filling option. It also makes a great addition to a brunch spread or as part of a breakfast buffet.

Cooking Techniques

Cooking the frittata in the oven allows it to cook evenly and develop a golden brown crust on top. Be sure to keep an eye on it to prevent overcooking.

Ingredient Substitutions

If you don't have zucchini or cherry tomatoes on hand, feel free to use any other vegetables you have available. You can also substitute the sour cream with Greek yogurt for a tangy twist.

Make Ahead Tips

This frittata can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat in the oven or microwave before serving.

Presentation Ideas

Slice the frittata into thin wedges and serve on a platter garnished with fresh basil leaves. You can also top each slice with a dollop of sour cream and a sprinkle of Parmesan cheese for an extra touch of flavor.

Pairing Recommendations

This frittata pairs well with a side salad, fresh fruit, or whole grain toast. It also goes great with a glass of orange juice or a cup of coffee for a complete meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of this Mostly Egg White Frittata with Basil, Zucchini and Cherry Tomatoes contains approximately 150 calories, making it a light and nutritious meal option.

Carbohydrates

This Mostly Egg White Frittata with Basil, Zucchini and Cherry Tomatoes is low in carbohydrates, making it a great option for those looking to reduce their carb intake. Each serving contains approximately 5 grams of carbohydrates.

Fats

With the use of mostly egg whites and a small amount of sour cream and Parmesan cheese, this frittata is low in fat. Each serving contains approximately 6 grams of fat.

Proteins

Eggs are a great source of protein, and this frittata is no exception. Each serving contains approximately 15 grams of protein, making it a filling and satisfying meal.

Vitamins and minerals

This frittata is packed with vitamins and minerals from the fresh vegetables and herbs. Zucchini is a good source of vitamin C and potassium, while cherry tomatoes are rich in vitamin A and antioxidants. Basil adds a burst of flavor and is a good source of vitamin K and manganese.

Alergens

This recipe contains eggs and dairy in the form of sour cream and Parmesan cheese. It may not be suitable for those with egg or dairy allergies.

Summary

Overall, this Mostly Egg White Frittata with Basil, Zucchini and Cherry Tomatoes is a healthy and balanced meal option that is low in carbohydrates and fats, high in protein, and packed with vitamins and minerals from the fresh vegetables and herbs.

Summary

This Mostly Egg White Frittata with Basil, Zucchini and Cherry Tomatoes is a delicious and healthy dish that is perfect for any time of day. Packed with protein, vitamins, and minerals, this frittata is sure to become a new favorite in your recipe rotation. Enjoy!

How did I get this recipe?

The moment I found this recipe is etched in my memory like a vivid painting on a canvas. It was a warm summer day, the sun was shining brightly, and the aroma of fresh basil filled the air. I was strolling through the local farmer's market, browsing the stalls for inspiration for my next culinary creation.

As I perused the colorful array of fruits and vegetables, my eyes landed on a bushel of vibrant cherry tomatoes. Their plump, juicy bodies beckoned to me, and I knew I had to take them home with me. As I reached out to grab a handful, I heard a gentle voice behind me.

"Those tomatoes are perfect for a frittata," the voice said. I turned around to see an elderly woman with a kind smile on her face.

"A frittata?" I asked, intrigued.

"Yes, a Mostly Egg White Frittata with Basil, Zucchini and Cherry Tomatoes," she replied. "It's a simple dish, but bursting with flavor."

I was immediately captivated by her description and begged her to share the recipe with me. She chuckled softly and agreed, leading me to a nearby bench where we sat down and she began to recount the ingredients and method to make this delectable dish.

She explained that the key to a perfect frittata was to use mostly egg whites, with just a few whole eggs for richness. She also stressed the importance of using fresh, seasonal vegetables to enhance the flavors of the dish. As she spoke, I could almost taste the savory goodness of the frittata on my tongue.

She guided me through the process of sautéing the zucchini and cherry tomatoes in a skillet until they were tender and golden brown. Then, she showed me how to whisk together the egg whites and whole eggs, seasoned with salt, pepper, and a generous handful of chopped basil. As the eggs cooked in the skillet, she gently folded in the sautéed vegetables, allowing them to meld together in a harmonious union.

Finally, she flipped the frittata onto a plate, revealing a golden-brown crust on the bottom and a fluffy, egg-white top speckled with vibrant green basil and juicy red tomatoes. The aroma that wafted up from the dish was heavenly, and I couldn't wait to dig in.

I thanked the elderly woman profusely for sharing her recipe with me, vowing to make it at home for my family and friends. She smiled warmly and wished me luck, urging me to enjoy every bite of the frittata.

That night, I recreated the Mostly Egg White Frittata with Basil, Zucchini and Cherry Tomatoes in my own kitchen. As I watched my loved ones eagerly devour every last morsel, I knew that this recipe would become a cherished favorite in my repertoire.

Since that day at the farmer's market, I have made the frittata countless times, each time with a heart full of gratitude for the kind woman who shared her wisdom with me. This recipe has become a staple in my kitchen, a symbol of the generosity and warmth that can be found in the simple act of sharing food with others.

As I sit here now, reflecting on that fateful encounter, I am reminded of the power of food to bring people together, to create memories that last a lifetime. And for that, I am eternally grateful.