Ingredients
- Egg Whites: 12 large egg whites (approximately 1.5 cups)
- Mixed Vegetables: 2 cups of your favorite vegetables (e.g., bell peppers, spinach, mushrooms, and onions)
- Cheese: 1/2 cup of shredded low-fat cheese (cheddar, mozzarella, or feta)
- Milk: 1/4 cup of skim milk or any plant-based milk alternative
- Seasonings: Salt, pepper, and a pinch of garlic powder
- Herbs: Fresh basil, parsley, or chives for garnish
- Cooking Spray: Non-stick cooking spray or olive oil for greasing the baking dish
Instructions
- Preheat the Oven: Set your oven to 375°F (190°C) to ensure it’s ready for baking.
- Prepare the Baking Dish: Lightly grease a 9×13-inch baking dish with cooking spray or a bit of olive oil to prevent sticking.
- Chop the Vegetables: Dice your chosen vegetables into small, uniform pieces to ensure even cooking.
- Sauté the Vegetables: In a skillet over medium heat, sauté the vegetables for about 5 minutes until they are slightly softened. Season with salt, pepper, and garlic powder to taste.
- Mix the Egg Whites and Milk: In a large mixing bowl, whisk together the egg whites and milk until well combined.
- Combine Ingredients: Add the sautéed vegetables and cheese to the egg white mixture, stirring gently to distribute evenly.
- Pour into Baking Dish: Pour the mixture into the prepared baking dish, spreading it out evenly.
- Bake: Place the dish in the preheated oven and bake for 25-30 minutes or until the egg whites are set and the edges are lightly golden.
- Cool and Garnish: Once baked, remove from the oven and let it cool for a few minutes. Garnish with fresh herbs before serving.
Nutrition
- Serving Size: one normal portion
- Calories: 120
- Sugar: 3g
- Sodium: 220mg
- Fat: 4g
- Saturated Fat: 1.5g
- Carbohydrates: 5g
- Fiber: 2g
- Protein: 15g
- Cholesterol: 5mg