Egg White Frittata with Roasted Vegetables
Experience a delightful start to your day with this Egg White Frittata with Roasted Vegetables, an exquisite dish that marries the earthiness of roasted veggies with the light fluffiness of egg whites. Perfectly suited for a continental breakfast, this frittata is not just nutritious but also visually appealing, making it a standout on your breakfast table. Serve it alongside some toast and a steaming cup of masala tea to elevate your morning routine to a new level of deliciousness.
Ingredients
| Ingredient | Quantity |
|---|---|
| Beetroot | 1/2, peeled and sliced |
| Yellow Bell Pepper (Capsicum) | 1/2, thinly sliced |
| Broccoli | 1/3 cup, cut into florets |
| Extra Virgin Olive Oil | 2 teaspoons |
| Sea Salt | 1/2 teaspoon |
| Egg Whites | 4 |
| Cheese | 1 tablespoon, optional |
| Dried Oregano | 1/2 teaspoon |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 90 |
| Protein | 9g |
| Carbohydrates | 7g |
| Dietary Fiber | 2g |
| Total Fat | 4g |
| Saturated Fat | 1g |
| Sodium | 200mg |
Preparation Time
| Time Component | Duration |
|---|---|
| Preparation Time | 10 mins |
| Cooking Time | 30 mins |
| Total Time | 40 mins |
| Servings | 2 |
Instructions
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Preheat the Oven: Start by preheating your oven to 180 degrees Celsius (356 degrees Fahrenheit). This temperature is ideal for roasting the vegetables until they become tender and caramelized.
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Prepare the Vegetables: In a large bowl, combine the sliced beetroot, yellow bell pepper, and broccoli florets. Drizzle 1 teaspoon of extra virgin olive oil over the vegetables and sprinkle with sea salt. Toss them together to ensure even coating.
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Roast the Vegetables: Spread the coated vegetables evenly on a baking sheet and place them in the preheated oven. Roast for approximately 15 minutes or until they are fork-tender and slightly browned.
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Beat the Egg Whites: While the vegetables are roasting, take a large mixing bowl and add the egg whites, oregano, and the remaining 1/2 teaspoon of sea salt. Using a whisk or electric mixer, beat the egg whites until they become frothy and slightly increased in volume.
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Heat the Pan: In a cast-iron skillet or a non-stick frying pan, add 1 teaspoon of olive oil over medium heat. Once the oil is heated, arrange the roasted vegetables in an even layer across the bottom of the skillet.
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Combine and Cook: Pour the beaten egg whites over the roasted vegetables, ensuring that they are evenly distributed. If using, sprinkle the grated cheese on top of the egg mixture. Cover the skillet with a lid and reduce the heat to low. Allow it to cook for about 8 to 10 minutes, or until the egg whites are fully set and the frittata is cooked through.
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Serve and Enjoy: Carefully slice the frittata into wedges and serve warm. Pair it with toasted bread and a hot cup of masala tea for a comforting breakfast that will leave you energized and ready to tackle the day.
Final Thoughts
This Egg White Frittata with Roasted Vegetables not only offers a burst of flavors and nutrients but also stands as a testament to the beauty of simple, wholesome cooking. Whether you’re preparing it for a leisurely weekend brunch or a quick weekday breakfast, this frittata is sure to impress with its vibrant colors and satisfying taste. Enjoy the delightful combination of roasted veggies and fluffy egg whites, and savor each bite as a celebration of healthy eating!
