Even for the meaty omelet lover, this dish satisfies the appetite of all types. It is scrumptious just as it stands; if you have a craving for something more substantial, try adding a few tablespoons of soy ground “beef” or chopped soy ham. You won’t believe the flavor enveloping this “egg casserole” based primarily on egg whites and nutrient-rich vegetables. It can be prepared and cooked a day in advance and heated the following day for breakfast, lunch, or dinner.

Directions:

Preheat oven to 275 degrees.

Chunky tomato sauce:

Heat a small saucepan with olive oil. Add garlic and cook until golden brown in color. Add tomatoes and cayenne pepper and stew over medium heat for about 10 minutes. The tomatoes will break down and the sauce will become thick and chunky. Season with salt and pepper and keep warm. Stir in a tablespoon of water if the sauce becomes too thick.

For the Frittata:

Chop the pre-washed spinach in food processor or by hand. Heat a 10-inch non-stick sauté pan. Add olive oil and diced shallot. Sweat onions until clear and add sliced mushrooms. Sauté mushrooms until half way cooked and add spinach. Season vegetables with oregano, dill, pepper, and salt; sauté for another 30 seconds allowing the spinach to wilt.

In a medium bowl, stir egg whites, egg, oregano, dill, lemon zest, salt, and pepper until well combined. Pour mixture over vegetable sauté to ensure ample coverage of vegetables. Add diced tomatoes. Top with low-fat cheese or tofu-rella non-dairy cheese.

Cover and cook over low heat for 10 minutes. Transfer sauté pan to preheated oven and heat for 15 minutes, or until egg whites are completely cooked and set.

Serves: 4

Ingredients:

Frittata:

• 1 teaspoon extra virgin olive oil

• 2 tablespoons shallot, peeled and diced

• 6 ounces sliced button mushrooms

• 2 cups spinach, stemmed, washed, and chopped

• 7 egg whites (if using fresh eggs, whisk egg whites until slightly frothy; otherwise use prepared egg whites)

• 1 free-range, omega-3 fortified egg

• 1 ounce low-fat cheese or spicy tofu–rella cheese, grated

• zest of one lemon

• 1 large Roma tomato, cored and diced

• ½ teaspoon dried oregano

• ½ teaspoon dried dill weed

• Kosher salt and cracked black pepper and to taste

Sauce/Topping:

• 2 cloves garlic, peeled and sliced

• 1 large Roma tomato, cored and diced

• 1 teaspoon extra virgin olive oil

• Dash cayenne pepper

• Sea salt and cracked pepper to taste

Nutritional Value Per Serving:

• Calories: 117

• Total fat: 3 g

• Saturated fat: 0 g

• Protein: 11 g

• Carbohydrate: 10 g

• Sodium: 201 mg

• % Fat: 29

• % Protein: 37

• % Carbohydrates: 34