Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Skipping the egg yolk lowers your dietary cholesterol. A whole egg carries up to 74 calories, egg white 17 calories.
For our Monday breakfast I made a Veggie Frittata Cup below is my recipe!
1/2 cup diced green peppers
1 cup diced red onion
1/2 cup diced red peppers
1 tbs fresh parsley
Salt and pepper
18 eggs which will equals about 2 cups egg whites
1 teaspoon onion powder
Nonstick cooking spray
Preheat oven to 350ºF. In a saute pan over high heat, combine your vegetables, seasoned with salt and pepper and cook for 5 more minutes until soft.
In a large bowl, whisk your egg whites, add onion powder, and fresh parsley, salt, and peppers.
Lightly spray 8 to 10 cupcake moulds with nonstick spray, spread vegetables evenly over bottom of baking pan. Pour egg mixture evenly over vegetables.
Cover pan with aluminum foil. Bake frittata for 10 minutes at 350F. Remove from the oven, and let it sit for at least 5 minutes before serving.
PS: I will upload a picture of the final product soon, keep cooking!