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[Hank D Thoreau]

Tonight, we decided to cook a smoked egg white frittata. This is an excellent healthy low-calorie dish. Obviously, more of a challenge making it with egg whites and no heavy cream.

It was a busy cooking night since we were also cooking sirloin steaks on the sous vide and more stuffed bell peppers on the smoker.

These are the instructions:

Sautee onions, bell peppers and shredded zucchini. This is necessary to remove as much water as possible.
Whisk egg whites with about a quarter cup of almond milk in a bowl until they are well aeriated but not like a meringue.
Add the sauteed vegetables and whisk a bit more to mix.
Spray the bottom and sides of a pie tin with oil. You can also cut a piece of baking paper to place on the bottom to avoid sticking.
We used a cheesecake pan since it had steeper sides.
The downside of using the baking paper is that you have to cut through it when you slide the frittata. Then you have to remove it. We may go without next time and see if we can avoid sticking.
Layer the bottom of the pie tin with spinach leaves.
Poor the egg white/vegetable mixture over the spinach leaves.
Place half sliced grape tomatoes, green onions and fresh basil over the top.

We cooked the frittata for about 30 minutes at 375 in my Daniel Boone smoker using Fruitwood pellets.
After about 25 minutes sprinkle feta cheese on top.
After about 35 minutes we moved the frittata to our oven so that we could get the stuffed bell peppers going.
We finished the frittata in the over. It took about another 10 minutes. I lost track of time here since I was searing the steaks.
It took quite a bit more time to do it in the smoker than previously in our oven.

The frittata turned out great.

Below are pictures showing the process described above.

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[BigDave83]

I would eat that with no problem.

Never tried egg whites only. Usually whole eggs and some milk or cream.I can' do all that healthy veggie stuff, she won't eat that. Ours is usually onions, peppers,cheese, and whatever meat I have left in the fridge from the day or so before. I start the egg mix cooking in a cast iron pan on the stove once the bottom is set I add everything in and put in the oven. I may have to give the smoker a try.

[Canadian John]

    Hank,

   All your concoctions look so good.  This is no exception.

[urnmor]

Very vey nice and healthy too

[Bentley]

Nicely done.

[hughver]

I am curious to know if smoking vs. oven had a different flavor.

[Hank D Thoreau]

I am curious to know if smoking vs. oven had a different flavor.

Yes, there was definitely a smoke flavor. It was more noticeable the second day when reheating. I think the smokey flavor is a bit less right after cooking due to olfactory fatigue.

I found the same thing with my recent stuffed bell peppers and meatloaf.

[hughver]

Thanks, my daughter is visiting this weekend and I thought that this low-calorie breakfast would be a hit. She is very calorie conscious.

[Hank D Thoreau]

Thanks, my daughter is visiting this weekend and I thought that this low-calorie breakfast would be a hit. She is very calorie conscious.

I think the crustless quiche we made was better and it did not add much in Weight Watcher points.

This included some whole eggs and Greek yogurt to go along with the egg whites.

The egg white frittata required beating the eggs to fluff then up. That definitely made it less filling.

Here is the link to the crustless caramelized onion quiche thread. https://pelletfan.com/index.php?topic=7458.0

There are a lot of recipes online for crustless quiche. You can put whatever you like in them.

I based mine on this recipe using half the spinach and adding zucchini. https://sweetsavoryandsteph.com/light-caramelized-onion-and-spinach-crustless-quiche/

[hughver]

Yes, I looked at that, especially since I have a bunch of pre-carnalized onions in the freezer. I'll give her a choice. She arrives Saturday afternoon, which gives me plenty of time to prepare either one. Thanks again for the post.

[cookingjnj]

Yeah, I would eat that.  Nice job Hank.