Egg White and Sweet Potato Casserole

Casserole (3)

Finding the time and motivation to prepare a healthy breakfast every day is rather challenging, so I have become a huge fan of making frittatas and casseroles that will last for several days in a row. That way, I can reheat my delicious, veggie-rich and protein breakfast in just a couple minutes. This recipe almost functions as a quiche, as the sweet potato lined dish almost functions like a crust. As always, subbing other veggies for the zucchini definitely works.

INGREDIENTS:

  • 2 medium 5″ sweet potatoes (orange and/or white flesh)Casserole (1)
  • 1/4 cup sharp cheddar cheese
  • 1 medium zucchini, shredded
  • 1/2 sweet onion, finely chopped
  • seasoning to taste (sea salt, fresh ground pepper, fresh rosemary)
  • 6 egg whites
  • 1/2 cup almond milk

DIRECTIONS:

  1. Preheat oven to 350 degrees.
  2. Peel the sweet potatoes and then slice them into very thin discs. Set aside 12 discs for the top, then layer the bottom of a glass casserole dish with the sweet potatoes.
  3. Pile the grated zucchini, cheese, chopped onions and seasonings.
  4. Add the leftover 12 discs of orange sweet potatoes on the top of the casserole.
  5. Whisk together the egg whites and almond milk and pour over the vegetables.
  6. Bake for 60 – 75 minutes. The casserole is done when it doesn’t jiggle.

Casserole (2)

Makes 4 servings, 130 calories per serving.

Egg White Summer Vegetable Frittata

The skills needed to create a perfect omelet has eluded me for quite some time. Over the past several years, my travel work schedule has given me the opportunity to observe many skilled omelet makers at work in hotel restaurants. I can now report back the secret ingredient to making a great omelet: lots of oil. While a bit of olive oil is great, I try to avoid it in large doses, especially just for the purpose of a perfect looking omelet. And that is why I love this method for making a frittata: it is quick, easy, and looks beautiful when you’re done!   I also strongly recommend experimenting with different veggie fillings, such as asparagus, spinach and mushrooms.

INGREDIENTS:

  • 1 Medium Sweet (Walla Walla) Onion, chopped
  • 2 medium zucchini, grated (large tooth cheese grater works well)
  • 1 red bell pepper, chopped
  • 1/2 tbsp Olive Oil
  • 6 egg whites
  • 1/8 tsp ground sea salt
  • 1/8 tsp freshly ground pepper
  • 1 – 2 sprigs of fresh rosemary (1 tsp)
  • 1/4 cup of sharp cheddar cheese (optional)

DIRECTIONS:

1.  Preheat the oven to broil

2.  Saute the onion in olive oil for about 8 minutes. Add the bell peppers and zucchini.Add the fresh spinach, and put a lid on the sauce pan (the spinach only takes a minute or so to steam and cook down). Put veggies in a separate bowl to cool.

Frittata (1)

3.  Mix together the egg whites, cheese and seasonings in a separate bowl or Pyrex pitcher. Add the vegetables. Poor the mixture back in the frying pan over low-medium heat, making sure the veggies are evenly dispersed. Cook for a couple minutes, or until the edges start to turn brown. Put the frying pan directly in the oven and broil until the top is slightly brown.

4.  Slice the frittata into 4 wedges.

Frittata (2)

This recipe yields 4 servings, 150 calories each.