- 150 g vegetables (prepared)
- 1 clove garlic (grated)
- 1 small shallot (minced)
- 1.25 tsps sea salt
- 1 tbsp
- 150 g egg whites (from about 4 eggs)
- 12 g extra virgin olive oil
- 30 g silken tofu
- 4 g sunflower (or soy lecithin - optional)
- 24 g water
- 2 tsps mustard (dried)
- 0.5 tsp turmeric (ground)
- 4 g baking powder
- 1 pinch nutritional yeast (to taste)
- 1 tbsp tarragon (chopped)
- Preheat the oven to 210° C / 410° F.
- Prepare the vegetables (see suggestions below). Dry sauté the minced shallot with the prepared vegetables for about 1-2 minutes.
- Heat a medium ovenproof pan (roughly 20-cm in size) in the oven with 1 tbsp of olive oil and 1¼ tsps sea salt.
- In a medium-sized bowl, mix together 12g of olive oil, the silken tofu, lecithin, water, spices and baking powder. Once the mixture is well combined (an immersion blender is great for this task), mix in the egg whites.
- Fold in the nutritional yeast and chopped tarragon, then add the prepared vegetable mixture.
- Remove the hot pan from the oven, wipe out any excess oil, then add the frittata mix to the pan.
- Place the pan in the preheated oven on the top shelf and broil (grill) for 15 minutes, or until the frittata has set completely and the top is golden. Eat right away.
Egg White Frittata - A frittata is sort of like an open-faced omelet. They are really versatile and quite happy to act as a breakfast or brunch main dish… or even a midday meal accompanied by a salad. In summer, they are perfect as a light evening meal. A classic Italian frittata is usually enriched with cheese and plenty of vegetables. It is often meant to be enjoyed without any meat.
For the frittata, a technique was developed that closely mimics the use of a whole egg. It is critical to use the combination of a small amount of fat, soy flour for protein, water and lecithin to help everything bind and emulsify. This combination is very similar to the structure of an egg yolk, so when it is mixed well with egg whites you have… well… basically a whole egg (without the saturated fat and cholesterol).
Jack McNulty takes you through the recipe step-by-step