It could be time to reset your attitude about the egg white frittata, and this is just the recipe to help. Think not about deprivation or dieting or a dumping ground for leftovers; instead, consider it as an opportunity to make a fast, inexpensive, protein-packed, breakfast-for-dinner meal.
Chef Michael Psilakis' version, from his new cookbook Live to Eat: Cooking the Mediterranean Way, builds on the preliminary roasting of juicy, garlicky cherry tomatoes. Don't be tempted to use grape tomatoes, with thicker skins and less moisture. At this time of year, small tomatoes labeled "pearl" or "Campari" will suffice if you can't find the smaller round ones. One batch will give you twice the amount you need here, but the extra will come in handy, sure enough.
While they're in the oven, chop fresh herbs, saute more garlic and lightly beat the egg whites. Using a store-bought pint's worth of liquid egg whites will save time and waste. A mere sprinkling of feta crumbles on top creates a satisfyingly salty first bite. The frittata rises to glorious but quickly deflatable heights in a high-heat oven, so call your diners to the table as soon as it goes in.
You'll roast twice as many cherry tomatoes as you need for this recipe; what you don't use can be refrigerated for up to one week or frozen in a zip-top bag for up to two months.
Serve with whole-grain toast.
Egg White Frittata With Roasted Tomatoes and Feta
For the tomatoes:
3 cloves garlic
3 pints cherry tomatoes (may substitute 1 1/2 pounds small, round tomatoes)
3 tablespoons extra-virgin olive oil
1/2 teaspoon dried oregano
1 teaspoon kosher salt
Pinch ground black pepper
For the frittata:
4 cloves garlic
Leaves from 6 to 8 stems mixed fresh herbs, such as parsley, mint and dill
2 cups liquid egg whites (see note)
Kosher salt
Freshly ground black pepper
1 tablespoon vegetable oil
3 tablespoons crumbled feta cheese
For the tomatoes: Heat oven to 375 degrees.
Mince the garlic. Place the tomatoes in a roasting pan, then add the garlic, oil, dried oregano, salt and pepper. Toss to coat evenly, then roast for 10 to 12 minutes, until the tomatoes blister and deflate. The yield is about 4 cups, including juices; you'll use half for this recipe. Reserve the rest for another use. (At this point, you can use tongs or a fork to discard the loosened skins if you'd like.)
For the frittata: Increase oven temperature to 500 degrees. Drain the liquid from the 2 cups of roasted tomatoes.
Thinly slice the garlic and place it in a 10-inch ovensafe skillet. Coarsely chop the leaves of fresh herbs to yield 1/2 packed cup. Pour the egg whites into a large liquid measuring cup or mixing bowl and whisk (by hand) just until the top third or so is frothy. Season lightly with salt and pepper, then add the chopped herbs.
Pour the oil into the skillet with the garlic and heat over medium heat. Once the garlic begins to brown, stir in the 2 cups of roasted cherry tomatoes, mashing some of them if you'd like. Pour in the egg white mixture and shake the pan to evenly distribute the garlic and herbs. Scatter the cheese on top.
Immediately transfer to the oven; roast for 6 to 10 minutes, until gloriously puffed and just set. Let cool for 5 minutes (the frittata will deflate) before cutting into wedges. Serve warm.
Makes 4 servings.
Note: It takes about 16 large eggs to yield enough whites for this recipe, but you'd have to find a use for all those yolks. We tested this with a carton of liquid egg whites instead.
Nutrition information: Each serving contains approximately 180 calories, 15 g protein, 11 g fat, 7 g carbohydrate (4 g sugar), 5 mg cholesterol, 450 mg sodium and 1 g fiber.
Carbohydrate choices: 1/2.
Adapted from Live to Eat: Cooking the Mediterranean Way by Michael Psilakis (Little, Brown, 2017)
Food on 02/22/2017