A lot of people see a frittata as a good way to use only egg whites or to cut down on the number of yolks you’re using. What I always like to point out when seeing this sort of behavior is that egg whites are not whole foods! I see separating your egg whites from your egg yolks as being as bad as separating the bran from your grains. There are many nutrients in the yolks that work synchronistically with nutrients in the whites which you’re missing out on when eating only one or the other.
All the essential fats, fat soluble vitamins and lecithin in eggs reside in the yolks. Skipping the yolks means skipping the nutrition – by comparison, egg whites have much less vitamins and minerals than the yolks. And since recent research shows that the consumption of dietary cholesterol has little to no effect on your blood cholesterol levels, there really is no reason to be avoiding your delicious egg yolks.
Recipe for Veggie Frittata after the jump
6 organic eggs
1 zucchini, diced
1 tomato, diced
1 onion, diced
1 clove of garlic, minced
30g unripened goat’s cheese
1 T. olive oil
1 T. organic butter
1 sprig fresh thyme, chopped fine
unrefined sea salt to taste
Preheat oven to 400°F.
Beat eggs into a large bowl with a healthy pinch of unrefined sea salt for at least 4 minutes (incorporating air into the egg mixture makes for a lighter and fluffier frittata).
Heat a deep cast iron or oven-safe pan on the stove top on medium-high heat. (The pan I use is 10″ wide and 2″ deep. You want the eggs to come about halfway up the side of the pan when you add them). Saute onions and zucchini with a pinch of salt in the olive oil until the onions become translucent. Add garlic. Take the butter and melt it around the sides of the pan, coating them well (this will help to ensure the frittata doesn’t stick to the sides).
Pour the eggs into the pan. Stir the mixture a little so that the onion, garlic and zucchini get mixed in with the eggs. Crumble in pea-sized chunks of goat cheese, distributing evenly around the pan. Sprinkle on diced tomatoes and thyme so that they float on the top of the eggs (don’t stir) and carefully transfer the pan to the oven.
Allow to cook for 7 to 10 minutes, but watch it closely so the top doesn’t burn. The frittata will start to rise in the pan and may inflate beyond the top of the pan. This is OK (it will deflate some once you remove it from the oven). Once the top is fluffy and browned the frittata is finished.
Remove pan from oven and give it a shake to make sure the frittata hasn’t stuck to the sides. Help it along with a rubber spatula if needed. Invert the pan quickly onto a cutting board. The frittata should come out in one piece. Cut into wedges and serve.