Recipe: One Yolk Vegetable Frittata

Filled with veggie goodness

This frittata is full of flavor and nutrients, yet low in calories. The herbs and variety of vegetables make it an unforgettable dish.

Ingredients

• 8 egg whites, one egg yolk
• 1 tablespoon canola oil
• 1/2 cup shiitake mushrooms — fine julienne
• 1/2 cup sweet onion — fine diced
• 1/2 cup red pepper — fine diced
• 1/2 cup zucchini — fine diced
• 1 teaspoon turmeric
• To taste, salt and pepper
• 1/2 cup fresh spinach leaves — stems removed
• 1 whole-wheat tortilla

Directions

1. In a bowl, combine 8 egg whites, one egg yolk and whisk until foamy.
2. In a 10-inch non-stick fry pan, add 1 tablespoon of canola oil and heat pan. When pan becomes hot, add shitake mushrooms and stir continuously until mushrooms begin to color light brown. Then add onion, pepper, zucchini and season to taste with salt and pepper, stirring frequently.
3. As soon as the ingredients are stirred and coated with oil, add the turmeric and sauté until vegetables are just becoming tender. Add fresh spinach and cook until wilted. Add beaten eggs evenly around vegetables and begin to gently fold sides inward from rim of pan where the eggs begin to cook, while tilting the pan in direction of the fold to allow the loose uncooked eggs to fill that area and cook. Continually doing this around the pan will very quickly cook the eggs and begin to create the frittata.
4. At this point, finish cooking the top of the eggs by covering the pan with a plate of the same size. Flip the frittata onto the plate and then slide back into the pan to finish cooking the eggs.

Ingredient health benefits

• Eggs: A great way to start your day or finish it on a nutritious note. Eggs are full of important vitamins, like vitamin A, vitamin E and vitamin B12, which support your eyes, skin, blood and brain. Egg whites have most of the protein found in an egg, while egg yolk has more of the cholesterol and saturated fat (which are OK in moderation!). Egg yolks also have vitamin K2, a form of vitamin K that keeps your blood cells healthy and strengthens your bones.
• Mushrooms: These fantastic fungi come in all shapes and sizes, and their perks are just as plentiful. Mushrooms are rich in vitamins and minerals, like vitamin B6, vitamin B5 (pantothenic acid), potassium and selenium. There are also lots of antioxidants to boost your immunity and natural chemicals that promote the health of your brain, heart and gut.
• Onions: There’s nothing about an onion’s looks that screams, “I’m packed with delicious health benefits!” But despite its humble appearance and pungent aroma, this common allium has much to offer. For starters, eating onions is a surprising way to get vitamin C, an immunity-boosting antioxidant. They also have prebiotics and fiber for your gut, and a flavonoid called quercetin that fights chronic inflammation and, potentially, bad bacteria.
• Red bell peppers: Who doesn’t love the crisp taste and satisfying crunch of a ripe, red bell pepper? Fortunately, bell peppers love you back! They’re full of folate (vitamin B9), an essential nutrient for your health from head to toe. They’re also high in vitamin C and vitamin A, as well as a good source of gut-friendly fiber and anthocyanins. Anthocyanins are naturally occurring pigments that promote brain and heart health in many ways, like helping to lower your cholesterol and blood pressure.
• Zucchini: Squash your appetite with this green machine (see what I did there?). And given that zucchini is almost 95% water, you may be able to quench your thirst while you’re at it. Zucchini is also loaded with carotenoids like beta-carotene and lutein, which support and protect your eyes and vision.
• Turmeric: This ancient spice has received a lot of attention lately. That’s because turmeric has a compound called cucurmin that fights inflammation and free radicals. Turmeric can also help suppress symptoms of arthritis, especially in combination with ginger (mainly as a supplement, but you can receive some of the health benefits of turmeric from adding these flavors to your daily meals). It might protect your heart from disease and lower cholesterol levels as well, but more research is needed to confirm turmeric’s potential.
• Black pepper: Turmeric isn’t the only spice with substance! Black pepper has its own contributions to make. Its satisfying taste helps you use less salt in your meals, and it helps your body absorb micronutrients from other foods. Black pepper can also help lower inflammation when eaten with turmeric and ginger.
• Spinach: A heart-healthy leafy green that’s earned the rank of superfood. Spinach is rich in iron, which your blood cells need to stay healthy, and magnesium. It also has calcium for happy bones and vitamin A for optimal eyes.

Nutrition information (per serving)

Calories: 210
Saturated fat: 2g
Sugars 5g
Sodium: 220 mg
Total fiber: 2g
Protein: 17g
Carbohydrate: 10g
Cholesterol: 135 mg