Egg White and Vegetable Frittata

Ingredients

• egg whites 6 large
• chopped bell peppers 1/2 cup
• chopped onions 1/4 cup
• olive oil 1 tsp
• salt to taste
• black pepper to taste

Method

1. Prepare the vegetables. Wash the bell peppers and onions thoroughly. Finely chop the bell peppers to about half a cup and the onions to a quarter cup. Set aside.
   Tip: Use a sharp knife for easier chopping and to avoid bruising the vegetables.
2. Heat the olive oil. Place a non-stick skillet over medium heat. Add 1 teaspoon of olive oil and let it warm up for about 1 minute until shimmering but not smoking.
   Tip: Use a non-stick pan to prevent sticking and reduce the need for excessive oil.
3. Sauté the vegetables. Add the chopped onions and bell peppers to the skillet. Stir occasionally and cook for about 4-5 minutes until the onions become translucent and the peppers soften.
   Tip: Keep the heat moderate to avoid burning the vegetables; you want them tender, not crispy.
4. Whisk the egg whites. While the vegetables cook, crack 6 large eggs and separate the whites into a bowl. Whisk the egg whites until slightly frothy to incorporate some air for fluffiness.
   Tip: Make sure no yolk gets into the whites for a clean egg white frittata.
5. Combine and season. Pour the whisked egg whites evenly over the sautéed vegetables in the skillet. Season with salt and pepper to your taste. Gently stir once to distribute the vegetables evenly.
   Tip: Avoid over-stirring to keep the frittata fluffy.
6. Cook the frittata. Reduce heat to low and cover the skillet with a lid. Let the frittata cook gently for 8-10 minutes until the egg whites are fully set and no longer runny on top.
   Tip: If you don’t have a lid, use a large plate to cover the skillet to trap heat.
7. Serve. Once cooked, carefully slide the frittata onto a plate or cut it into wedges right in the skillet. Serve warm.
   Tip: Pair with a light salad or whole grain toast for a complete meal.

Pro tips

• Use fresh vegetables for the best flavor and texture.
• Cook on low heat to avoid browning the egg whites too quickly and to ensure even cooking.