MAKES 2 MAIN-DISH SERVINGS
Get a super dose of immune-enhancing vitamin C from the combination of bright-colored broccoli and red sweet pepper in this puffy baked frittata.
4 egg whites
2 tablespoons water
1/2 cup refrigerated egg product
1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed
1/4 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
1 tablespoon unsalted butter
1 cup broccoli florets, coarsely chopped
1 small red sweet bell pepper, chopped
3 tablespoons freshly grated Parmesan cheese
In the bowl of an electric mixer fitted with the whisk attachment, beat the egg whites until they are frothy. Add the water; continue beating about 1 minute or until stiff peaks form (the tips should stand straight). Fold in the egg product, basil, black pepper, and salt.
In a 10-inch ovenproof skillet, heat the butter over medium-high heat until a drop of water sizzles. Pour the egg mixture into the skillet, mounding the mixture slightly at the sides. Reduce heat to low. Cook the frittata for 8 to 10 minutes or until puffed, set, and golden on bottom.
Bake the frittata in a preheated 325ยบ oven for 8 to 10 minutes or until a knife inserted near the center comes out clean.
Meanwhile, place a steamer basket in a medium saucepan. Add water to come up just below the bottom of the basket. Bring the water to a boil. Add the broccoli and red pepper to the steamer basket; reduce the heat. Steam the broccoli and red pepper, covered, for 6 to 8 minutes or until the vegetables are crisp-tender. Drain the vegetables.
Loosen the sides of the frittata with a metal spatula. Make a shallow cut slightly off-center across the frittata. Top with the vegetables. Sprinkle with Parmesan cheese. Fold the smaller side of the frittata over the vegetables and cheese. Cut in half crosswise.
The 7 Keys to Healthy Eating
Unlock the secrets to healthy eating with these seven simple keys, courtesy of the New Dieter's Cookbook.
1. Eat a variety of foods. Your body needs more than 40 different nutrients to stay in top shape.
2. Balance food you eat with physical activity to maintain or improve your weight.
3. Eat lots of grains, vegetables, and fruits.
4. Choose a diet low in fat, saturated fat, and cholesterol.
5. Choose a diet moderate in sugars.
6. Choose a diet moderate in salt and sodium.
7. If you drink alcoholic beverages, do so in moderation.
Tip: Give your taste buds time to acclimate to your new dietary changes. It takes several weeks-and sometimes months-to adjust to eating less fat and sodium. Make changes slowly but surely.
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