Egg White and Veggie Frittata with Whole Grain Toast

Ingredients

• egg whites 5 large
• diced bell peppers 1/2 cup
• chopped onions 1/4 cup
• olive oil 1 teaspoon
• whole grain bread 1 slice

Method

1. Prepare the vegetables. Wash the bell peppers thoroughly. Dice them into small, even pieces about 1/2 inch in size. Peel and chop the onions finely. Having uniform pieces helps them cook evenly.
   Tip: Use a sharp knife to make chopping easier and safer.
2. Sauté the vegetables. Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat. Once hot, add the diced bell peppers and chopped onions. Stir occasionally and cook until the vegetables are softened and slightly caramelized, about 7-8 minutes.
   Tip: Keep the heat medium to avoid burning the onions while allowing them to sweeten.
3. Add egg whites. Pour the 5 egg whites evenly over the sautéed vegetables in the skillet. Tilt the pan gently to spread the egg whites uniformly. Reduce the heat to low and cover the pan with a lid to help the egg whites cook through without burning the bottom.
   Tip: Avoid stirring after adding egg whites to allow the frittata to set properly.
4. Check for doneness. After about 5 minutes, check if the egg whites are fully cooked and firm to the touch. If the top is still runny, keep covered on low heat for another 1-2 minutes. Once cooked, remove the skillet from heat.
   Tip: You can slide a spatula under the frittata to loosen it from the pan if needed.
5. Toast the bread. While the frittata finishes cooking, toast one slice of whole grain bread to your preferred level of crispiness using a toaster or toaster oven.
   Tip: For extra flavor, you can lightly butter the toast or rub a garlic clove on it after toasting.
6. Serve. Carefully slide the frittata onto a plate and serve immediately with the toasted whole grain bread on the side. Enjoy your balanced and nutritious meal!
   Tip: Add freshly ground black pepper or herbs like parsley for extra flavor if desired.

Pro tips

• Use a non-stick skillet to prevent the egg whites from sticking and make flipping or removing easier.
• Cook the vegetables thoroughly before adding egg whites to ensure they are tender and flavorful.