Egg White Recipes

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Ingredients:

This quantity serves six people, has 135 calories and 0.9g of fat.

*16 egg whites
*Half an onion, thinly sliced
*Half a cup green bell pepper (capsicum), cubed
*Half a cup red bell pepper (capsicum), cubed
*Half a cup spinach, chopped
*15 mushrooms, sliced
*Half a bunch basil
*5 medium tomatoes
*30g spring onions
*Black pepper

Directions:

In a non-stick pan, sautee the onion and bell peppers with a little water until softened. Add the spinach and the mushrooms. Cook briefly, then add the fresh basil. Season to taste with black pepper — cool completely.

Lightly beat the egg whites and mix with the spinach mix. Heat a small non-stick skillet and pour in the mix as when making a very thick pancake. Cook over medium heat until the mixture is set. Then with extreme care, flip the frittata to cook the other side. Alternatively, place the pan under a grill to cook the top of the frittata.

Ingredients:

* 4 tablespoons SmartBalance Light Non-Hydrogenated Spread
(or other non-hydrogenated buttery spread that is low in fat)
* 7 ounces cleaned, deveined shrimp, halved lengthwise
* 4 Oven-Roasted Tomatoes, cut into wedges
* 4 cups chopped fresh spinach
* 4 tablespoons snipped chives
* 2 cups egg whites, beaten (about 16 eggs)

Directions:

1. Heat oven to 350°F.
2. Melt 1 tablespoon of the butter in a medium frying pan over medium heat. Increase heat to high, add shrimp, and sauté until they are about 3/4 done—crisp-tender and still translucent in the center.
3. Add tomatoes and spinach, and sauté for 1 minute, or until spinach is completely wilted; then remove from heat. Add chives. Season generously with several pinches of salt and pepper.
4. Place a 6-inch ovenproof nonstick skillet or well-seasoned 6-inch cast iron pan over medium heat. Add remaining 3 tablespoons butter and swirl in the pan to coat it evenly. Add egg whites, and spoon shrimp/spinach/tomato mixture into the center. Bake in the oven until eggs are puffed and completely set in the center, 10 to 12 minutes.

Ingredients:

(serves 2)

*1/2 green or red bell pepper, diced
*4 fresh mushrooms, sliced (about 1/2 cup)
*6 egg whites
*1/2 cup salsa, plus 2 tablespoons for garnish
*1/2 cup shredded low-fat cheddar cheese

Directions:
1. Preheat the broiler. Position the rack 4 inches from the heat source.
2. Lightly coat a heavy, oven-proof skillet with cooking spray. Place on the stove over medium heat and add the peppers and mushrooms. Saute until the vegetables are tender, about 5 minutes.
3. In a small bowl, whisk together the egg whites and 1/2 cup of the salsa. Pour the egg white mixture into the skillet with the vegetables and cook until partially set, about 5 minutes. Don't attempt to blend or scramble the mixture. Sprinkle with low-fat cheddar cheese. Place the skillet under the broiler and cook until the cheese is melted and eggs are set, about 5 minutes.
4. Divide the frittata in half and spoon onto individual plates. Garnish each serving with 1 tablespoon salsa and serve immediately.

Ingredients:

*Fat-Free Cooking Spray
*1 small onion, finely diced
*1 each red and yellow bell pepper, seeds and inner white ribbing removed, finely diced
*1 small zucchini, finely diced
*1 small yellow squash, finely diced
*salt and freshly ground pepper
*3 vine tomatoes, cored and seeds removed, finely diced
*1 tablespoon chopped parsley
*1 tablespoon chopped basil
*1 cup low-fat ricotta
*12 egg whites
*1/4 cup freshly grated low-fat Parmigiano-Reggiano (or use canned stuff)

Directions:

In a skillet over medium-high heat, warm 2 tablespoons of olive oil. Add the onion, and cook for about 5 minutes. Add the red and yellow bell peppers, the zucchini and the yellow squash. Season with salt and pepper, and cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Stir in the tomatoes, parsley and basil, cook for another 5 minutes, and remove from the heat. Set half the vegetable mixture aside for garnish. Mix the other half with the ricotta, and set aside. In a bowl, beat the egg whites with the Parmigiano, and season with salt and pepper. In a small nonstick skillet over medium-low heat, warm the remaining 2 tablespoons of olive oil. Pour 1/4 of the egg white mixture in to coat the surface of the skillet. Cook until it starts to set (make sure not to brown the bottom). Line some ricotta mixture along the center, and fold the omelette. Remove from the skillet, and keep warm. Repeat with the remaining ingredients to make 4 omelettes. Serve garnished with the reserved vegetable mixture. Serves 4