Broccoli Leek Frittata

Quick, easy, healthy and no fuss egg white frittata. Seared leeks, sautéed vegetables and fresh rosemary leave the dish bursting with savory goodness.  You’ll forget its only 115 calories*. 

Chef Tip: Not skimping on the fat? Calories don’t scare you? Use whole eggs and whole milk for a richer, creamier frittata.

Prep Time 10 mins Cook Time 25 mins

Ingredients (Serves 8 slices)

• 2 C Egg Whites
• 1 C Swiss Cheese, shredded
• 1/2 Cup Reduced Fat Milk  (1% used in this recipe)
• 1 C Broccoli Florets, chopped
• 1/2 C Red Bell Pepper, diced 
• 1/2 C Leek (white portion), sliced into rings
• 1/4 C Shallots, diced
• 1 T All Purpose Flour
• 1/2 tsp Black Pepper
• 1/8 tsp Salt
  • Additional Salt and Pepper to taste
• Garnish:
  • 1 Scallion, Sliced diagonally
  • 1 Rosemary Sprig

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1. Heat oven to 400F.
2. In a small bowl, slowly stir milk into flour to create a slurry.  Set aside.
3. Rinse leek thoroughly.  Slice into rings and then soak slices in water to remove any debris between layers.  Be careful to keep ring layers intact.
4. Spray a hot pan with cooking spray.  Sear leeks in a single layer and caramelize on each side until golden. Set aside.
5. In a separate pan, sauté shallots, broccoli and red bell pepper until tender and slightly browned.  Season with salt and pepper according to taste.
6. Heavily coat a 10″ cast iron pan or oven safe skillet with cooking spray.  Spread sautéed shallots, broccoli and red bell pepper on the bottom of the pan.
7. In a medium bowl, lightly whip egg whites but do not incorporate much air.  Stir milk and flour slurry into egg whites. Stir in swiss cheese, salt and pepper into egg white mixture.  Pour egg white mixture into skillet over sautéed vegetables. 
8. Gently float the seared leeks on top of egg whites.
9. Bake at 400F for 15 mins.
10. Lower oven temp to 350F and bake for 5 more minutes.
11. Under the broiler, lightly brown the top of the frittata for 3 minutes until golden.
12. Let cool.  Garnish with rosemary and scallions.
13. Slice and serve warm or chilled.

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*Serving Size 1/8 of recipe (using egg whites). 115 Cal. 11g Protein. 5g Fat. 5g Carb. 1g Fiber.