Green bean, Spinach and Dill Egg-white Frittata

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It’s frittata time, baby! Ok maybe that’s a bit too much enthusiasm for an omelette. But seriously frittatas are one of my favourite things to cook and eat, and something I recommend every young and busy, but healthy conscious, person learns to cook.

They are:

  • Quick and easy to cook.
  • Cheap.
  • Can be eaten hot or cold.
  • Keep in the fridge for 2-3 days and can be frozen in slices.
  • Perfect for packed lunches.
  • Great for breakfast, lunch, dinner or even as a snack.
  • You can use whatever ingredients you’ve got in your fridge such as that random slightly tired courgette sitting in the bottom of the drawer or cooked leftovers.

I like to make mine with egg whites, not because I’m worried about the fat in the yolks but because it makes the frittata very light and fluffy. My dad didn’t even notice the lack of egg yolks as it’s packed with veggies which make it satisfying. Feel free to experiment with the herbs and veggies, but I do believe this particular combination of green beans, spinach, dill and shallots is a winner ;-).

 


 

Green bean, spinach and dill egg white frittata

  • 500g egg white (I use the ‘Two Chicks’ egg whites in a carton)
  • 200g chopped frozen spinach, defrosted (partly frozen if fine too)
  • 300g fine green beans, sliced into 2-3cm long pieces
  • 1x 20g bunch dill, leaves finely chopped
  • 1 tsp garlic powder/granules
  • 1/2 tsp turmeric
  • 6 small shallots, finely chopped
  • olive oil
  • To serve alongside: mashed avocado/guacamole, pesto, or hummus (try this one!)

 

  1. Preheat your oven to 200C.
  2. First boil your green beans. Pop in a medium saucepan filled with boiling water and cook for about 6 minutes or until tender. Drain and set aside.
  3. Lightly whisk the egg whites in a bowl with the dill and garlic till smooth and combined. Set aside.
  4. Heat about 1 tbsp olive oil in a oven-proof medium-large frying pan. Add the shallots and sauté over medium heat until they are golden and softened. Next add the green beans, chopped spinach and turmeric, giving it a light stir to combine (if the spinach is not fully defrosted add that in first and defrost in the pan). Add a little extra oil and spread around the sides of the pan to prevent sticking then pour over the egg whites. Stir the egg whites to mix up the veggies and get the mixture cooking. It’ll feel a little like you’re scrambling eggs, you will see bits of the cooked egg white from the base mixing up so don’t worry, just don’t scrape too hard. After that leave it over medium heat for 5 minutes for the base to set and brown.
  5. Carefully place your pan into the hot oven and bake uncovered for about 20-23 minutes or until fully set and golden on top.
  6. Enjoy with a dip (see serving suggestions above) plus a green salad.

 


 

With love, Spice and Smile,

Thaïs

2 comments

  1. This looks so yummy Thais. If I use whole eggs rather than only whites, how many eggs would that approximately be?

    • Hi Adele, thank you! I’ve never made this with whole eggs but after I quick google I’ve calculated that 9 or 10 eggs should do it (based on the weight of a medium/large egg). Let me know if that works out for you!
      xx

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