Wait a minute, what happened to the egg yolks?
They are not leading actors in this frittata. For once I made room for egg whites only and added a touch of herbs, a touch of Parmesan cheese, turmeric to imparts a lively yellow color, and a hearty touch of chickpea flour. Sorry egg yolks, you may be a bit too caloric and high in cholesterol to be consumed daily.
On week days my breakfast is all about oats, berries and soy milk. On the other hand, weekend mornings are just right to experiment with different things. My savory meals to break the routine usually entails eggs. However, when I have already had eggs during the week, I need to seek alternatives so to limit my consumption of eggs to not more than 2-3 times a week.
An omelet of egg whites is a fantastic option, I found out. A few days I come up with an article on what pro athletes eat in the morning. Apart Michael Phelps – who eats an entire grocery shop every morning – almost all athletes claimed to get their own morning calories from an egg-white omelet often served with vegetables. If people like Tiger Woods and Maria Sharapova, power their mornings this way… well, I had at least to give it a try.
But I’m not the type who blindly trusts tips and trends coming from the VIP world, so before rushing to beat my eggs I carried a little research. Here’s what I found out: easy to digest and with no contraindications, egg whites are a very important food for athletes to complete their menu just like other type of protein foods (meat, fish, milk and dairy products). White eggs contain no fat at all and therefore can be consumed in greater quantities. When we wish to increase the protein intake without increasing fat intake, egg whites are of a great help.
Not convinced yet? OK, I let the numbers do the talking:
43 calories per 100 grams with each egg white providing only 18 calories. And besides proteins: essential amino-acids, vitamins A, B6, B12, iron, calcium, phosphorus, potassium and folic acid.
Conclusions: you may not want to drink raw egg whites (remember SALMONELLA) but you’ll have something in common with successful athletes by whisking egg whites and leaving some yolks behind :). And you will eat something tasty, with herbs creating a fresh depth of flavor and chickpea flour providing healthy carbs.
p.s. feel free to load your frittata with whichever vegetable or ingredient you like the most!
Egg Whites Frittata
- 200 g egg whites 4-5 egg whites
- 1 Tbsp Parmesan cheese grated
- 1 tsp oregano
- 1 tsp thyme
- 2-3 Tbsps chickpea flour
- 1 tsp coriander chopped
- 2-3 spring onions
- 2 Tbsps milk
- 1/2 baking powder
- salt and pepper to taste
- With an electric mixer, blend the egg whites until frothy then mix in the other ingredients.
- Slightly heat a nonstick pan (about 20 cm in diameter), grease it with a towel soaked in olive oil and pour the mixture.
- Cook both sides on a medium fire (to flip, help with the lid of a pot or a dish). Serve just warm or at room temperature.