Egg White Frittata with Tomatoes and Arugula

Jan 5, 2013 by

 

Egg_White_Frittata_with_Tomatoes_and_Arugula

I am in need of an intervention.  An Egg White Frittata with Tomatoes and Arugula Intervention.

You see I have been a bad girl.  My efforts at “being healthy” this week have failed miserably.  In part, it isn’t my fault.  I have that killer cold that has been going around where I find myself coughing uncontrollably for minutes on end.  I just want to lie on my couch.  I have no motivation, let alone self-control.

So this morning I decided to infuse myself with vitamin rich veggies and some low-calorie, but protein rich egg whites.  I even used cottage cheese and just a spare amount of parmesan for the top to ensure a low fat and low calorie breakfast.  It was tasty for a quick morning healthy creation.

A few comments.  I actually used egg whites in the carton because I was out of eggs and I needed something really quick.  I found it perfectly good for a morning breakfast for me and my husband, but if I were making this for guests, I would probably use fresh egg whites and maybe one regular egg for a little more taste.

I also found that the frittata was just a little runny due to the tomatoes.  I used Campari tomatoes, but I would probably use grape or cherry tomatoes, which tend to have a bit less liquid.  Also, make sure to cook the tomatoes only to soften them, but not to the point where they start to look like a tomato sauce.  Admittedly, this morning I sauteed them a little long.

My real reason for making this on this Saturday morning was to see if it might be a good weekday breakfast.  I am pretty sure I will be making a second round of this on Sunday night, partitioning it into four pieces ready to be quickly microwaved for 30 seconds for an on the go breakfast.  You see I need something to keep me on the straight and narrow road to making sure my pants so aren’t so tight!

Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 1 cup of egg whites
  • 2 tbsp cottage cheese
  • Salt and pepper to taste
  • ½ cup of chopped and deseeded tomatoes
  • 2 cups arugula
  • 1 tsp dried basil or 2 tsp fresh
  • ½ tsp garlic powder
  • 1 tbsp grated parmesan
Instructions
  1. Preheat oven to 350 degrees.
  2. Whisk cottage cheese into egg whites until blended. Grind sea salt and pepper to your taste.
  3. In a 6 to 8 inch nonstick saute pan (whatever you have) heat olive oil over medium heat.
  4. Add tomatoes and saute for 2-3 minutes until softened.
  5. Add arugula and saute until softened and wilted, about 1-2 minutes.
  6. Sprinkle tomato/arugula mixture with basil and garlic powder.
  7. Add egg mixture, stirring the tomato/arugula mixture so it is evenly distributed. Let sit in pan for 4 minutes until eggs begin to set.
  8. Transfer to oven and bake for 6-7 minutes.
  9. If you like the top browned, turn to broil for another 1-2 minutes.
  10. Remove from oven. With a spatula, remove the frittata to a serving dish. Serve it hot!

 

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