Abreak­fast-for-din­ner that rises to the oc­ca­sion

The Hamilton Spectator - - FOOD - BON­NIE S. BENWICK

It could be time to re­set your at­ti­tude about the egg white frit­tata, and this is just the recipe to help.

Think not about de­pri­va­tion or dieting or a dump­ing ground for left­overs; in­stead con­sider it as an op­por­tu­nity to make a fast, in­ex­pen­sive, pro­tein-packed, break­fast­for-din­ner meal.

Chef Michael Psi­lakis’s ver­sion, from his new cook­book “Live to Eat: Cook­ing the Mediter­ranean Way,” builds on the pre­lim­i­nary roast­ing of juicy, gar­licky cherry to­ma­toes. Don’t be tempted to use grape to­ma­toes, with thicker skins and less mois­ture.

At this time of year, small to­ma­toes la­belled “pearl” or “Cam­pari” will suf­fice if you can’t find the smaller round ones. One batch will give you twice the amount you need here, but the ex­tra will come in handy.

While they’re in the oven, chop fresh herbs, sauté more gar­lic and lightly beat the egg whites. Us­ing a store-bought pint’s worth of liq­uid egg whites will save time and waste.

A mere sprin­kling of feta crum­bles on top cre­ates a sat­is­fy­ingly salty first bite.

The frit­tata rises to glo­ri­ous but quickly de­flat­ing heights in a high­heat oven, so call your din­ers to the ta­ble as soon as it goes in.

Egg White Frit­tata with Roasted To­ma­toes and Feta

The twofer as­pect of this chef’s take on a health­ful clas­sic — a batch of oven-roasted, gar­licky to­ma­toes is made first — is just one rea­son why we like this break­fast-for-din­ner recipe.

It takes about 16 large eggs to yield enough whites for this recipe, but you’d have to find a use for all those yolks. We tested this with a car­ton of liq­uid egg whites in­stead. Serve with whole-grain toast. MAKE AHEAD: You’ll roast twice as many cherry to­ma­toes as you need for this recipe; what’s left over can be re­frig­er­ated for up to one week or frozen in a zip-top bag for up to two months.

Adapted from “Live to Eat: Cook­ing the Mediter­ranean Way,” by Michael Psi­lakis (Lit­tle, Brown, 2017).


For the to­ma­toes 3 cloves gar­lic 3 pints cherry to­ma­toes (may sub­sti­tute 1½ pounds small, round to­ma­toes; see head­note) 3 ta­ble­spoons ex­tra-vir­gin olive oil ½ tea­spoon dried oregano 1 tsp kosher salt Pinch freshly ground black pep­per For the frit­tata 4 cloves gar­lic Leaves from 6 to 8 stems mixed fresh herbs, such as pars­ley, mint and dill 2 cups liq­uid egg whites (see head­note) Kosher salt Freshly ground black pep­per 1 tbsp grape­seed or canola oil 3 tbsp crum­bled feta cheese

For the to­ma­toes: Pre­heat the oven to 375 de­grees.

Mince the gar­lic. Place the to­ma­toes in a roast­ing pan, then add the gar­lic, oil, dried oregano, salt and pep­per. Toss to coat evenly, then roast for 10 to 12 min­utes, un­til the to­ma­toes blis­ter and de­flate. The yield is about 4 cups, in­clud­ing juices; you’ll use half for this recipe. Re­serve the rest as noted in the head­note.

For the frit­tata: In­crease the oven tem­per­a­ture to 500 de­grees. Drain the liq­uid from your 2 cups of roasted to­ma­toes.

Thinly slice the gar­lic and place it in a medium (10-inch) oven­proof skil­let. Coarsely chop the leaves of fresh herbs to yield ½ packed cup. Pour the egg whites into a large liq­uid mea­sur­ing cup or mix­ing bowl and whisk (by hand) just un­til the top third or so is frothy. Sea­son lightly with salt and pep­per, then add the chopped herbs.

Pour the oil into the skil­let with the gar­lic and heat over medium heat. Once the gar­lic be­gins to brown, stir in the 2 cups of roasted cherry to­ma­toes, mash­ing some of them if you’d like. Pour in the egg white mix­ture and shake the pan so the solids are evenly dis­trib­uted. Scat­ter the cheese on top.

Im­me­di­ately trans­fer to the oven; roast for six to 10 min­utes, un­til glo­ri­ously puffed and just set. Let cool for five min­utes (the frit­tata will de­flate) be­fore cut­ting into wedges. Serve warm.

Per serv­ing (us­ing half the to­ma­toes and grape­seed oil): 180 calo­ries, 15 grams pro­tein, 7 g car­bo­hy­drates, 11 g fat, 2 g sat­u­rated fat, 5 mil­ligrams choles­terol, 450 mg sodium, 1 g di­etary fi­bre, 4 g sugar


It could be time to re­set your at­ti­tude about the egg white frit­tata. Con­sider it as an op­por­tu­nity to make a fast, in­ex­pen­sive, pro­tein-packed, break­fast-for-din­ner meal.

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