Recipe of the Week - Egg White Frittata Bake



I hate eggs, with a passion.  I hate the smell, the texture, the taste.  Eggs are an ingredient in my book, not a meal platform.  When I make eggs for others (including the trips and super-husband), I try not to breathe.  They smell like fermenting sulfur.  Yes, it's that bad. 

But of course, I have to eat a TON of protein to try to stay in decent shape.  Which means… eggs.  So, after much failed experimentation, I have developed something that will enable lots of protein, while avoiding the stomach-turning properties of cooked eggs.  The tricks are:

  1. Use egg whites only.  I use the liquid egg whites from the dairy case, so I don't waste yolks.
  2. Use the egg whites only as the binder to hold everything else together. 


Egg White Frittata Bake
(Please note that few of these measurements are exact.  I tend to eyeball things.) 

8x8 or 9x9 square pan, greased lightly
(I use square because it's easiest for dividing into portions for packing for the work week.  Any pan will do.  Kudos if you actually own a frittata pan.)

1 bag fresh spinach (or 1 package frozen spinach)
1 can asparagus (or about 8 oz frozen or cooked fresh spinach)
1 small yellow onion
4 oz white or cremini mushrooms, fresh (don't use canned.  Trust me.)
3 cloves fresh garlic (or 1 tbsp chopped from the jar)
8 oz surimi, crab or lobster flavored (even better with canned crab)
1 container feta cheese crumbles (or even better with goat cheese)
Sea salt
Cracked peppercorns
6 - 8 egg whites (1 1/8 - 1 1/2 cups liquid egg whites)

Preheat oven to 400 F.

Saute the fresh spinach in a few tablespoons olive oil (or thaw and drain well the frozen spinach).  When wilted (or drained), layer the spinach evenly across the bottom of the greased pan.

Slice the asparagus into approximately 2" sections and distribute evenly on top of the spinach.

Mince the mushrooms, onion, and garlic (I like using a mini-chopper or food processor - saves sanity).  Saute the minced blend in olive oil with sea salt and pepper.  When the mushrooms are fully browned and the onion is translucent, layer over the asparagus in the pan.

Slice the surimi into bite-sized chunks and layer over the mushrooms / onions.

Crumble the feta cheese over the surimi and distribute evenly throughout the pan.

Whip the egg whites to combine, pour evenly over the whole thing and allow to settle for about 5 minutes.

Bake at 400F for about 40 minutes. (I use a glass pan.  Metal pans will take less time.)

Remove and cool on a wire rack for 5 minutes if serving immediately, 10-15 minutes if slicing for later in the week.  Makes 9 servings.  Reheats in the microwave in 1:15.   Tastes even better if you use canned crab/shrimp.
 

Nutrition Data per serving:
110 Calories
4g Fat (3g saturated)
9g Carbs (2g fiber, 4g sugars)
11g Protein

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