Eggs allow you to start the day with a healthy dose of protein. If you are attentive to the cholesterol level, you may want to reformulate the classic recipes, for example using only egg whites which contain about twice the protein than the yolk and very little fat. With a few tricks and extra ingredients, you can turn egg whites into delicious cupcakes or omelettes.
Ingrediants
Spinach Omelette
- 3 egg whites
- 1 tablespoon (45 ml) of water
- 225 g of baby spinach
- 1 teaspoon of extra virgin olive oil
- Salt and pepper
- 55 g of light cottage cheese
- A sprinkle of grated Parmesan cheese (optional)
- Diced tomatoes (optional)
For 1 serving
Rustic cupcakes
- 600 g of egg whites
- 225 g chopped fresh spinach
- 100 g of cherry tomatoes cut into 4
- 50 g of diced mushrooms
- 25 g of grated cheese
- 1 tablespoon of chopped chives
For 12 cupcakes
Omelette with Baked Mushrooms
- 30 g of salted butter
- 2 teaspoons of chopped shallots
- 1 pinch of fresh thyme
- 40 g of sliced mushrooms
- Salt and pepper
- 4 egg whites
For 1 serving
Steps
Method 1 of 3: Make a Spinach Omelette
Step 1. Mix the egg whites, water, salt and pepper
Separate the egg whites from the yolks and place them in a bowl (save the yolks for another recipe). Stir in the water with a whisk and season with a pinch of salt and a sprinkle of pepper. For now, set the bowl aside.
Step 2. Saute the spinach over medium-high heat
Heat the extra virgin olive oil in a non-stick pan. As soon as the oil is hot, add the spinach and season with salt and pepper. Stir continuously until the spinach is tender.
- Don't like spinach? Try replacing them with mushrooms. Cut them into thin slices and sauté them in the hot oil.
- If you want to make the dish more substantial, you can add chopped onion, green pepper and mushrooms.
Step 3. Add the egg whites
First distribute the spinach so that it covers the entire bottom of the pan. Pour the egg whites over it and then tilt the pan to spread them out evenly.
Step 4. Let the omelette cook until the egg whites start to set
When they start to turn white, lift the edges of the omelette for a few seconds with a flat scoop. In this way, the parts that are still raw will slide to the bottom of the pan and cook quickly.
Step 5. Add the cheese to the center of the omelet
Start with the cottage cheese and continue with the grated Parmesan. If you don't have these two cheeses at home, you can replace them with ricotta and pecorino romano. If necessary, you can use only one cheese; mozzarella, for example, is an excellent alternative.
Step 6. Fold the omelet in half
Slide the shovel under one side of the omelette, then quickly fold it in half as if you want to close a book. Alternatively, you can fold both sides towards the center so they overlap like a flyer.
Step 7. Slide the omelette onto the plate and serve it to the table
It is best to act quickly as the egg whites will continue to cook due to the residual heat. If you want, you can add diced tomatoes or dried tomatoes to decorate the omelette.
Method 2 of 3: Make 12 Rustic Tartlets
Step 1. Preheat the oven to 175 ° C
Grease the muffin pan with oil or butter (you can use spray oil for convenience), then set aside.
If you want, you can make mini pies using a mold for 24 mini muffins
Step 2. Pour 600g of egg whites into a bowl
You can buy brick pasteurized egg whites at the supermarket or you can use fresh eggs and separate them manually from the yolks. Keep in mind that in the second case you will need 20-24 eggs.
If you want, you can add two tablespoons (30 ml) of milk (whole or skimmed) or yogurt for extra soft pies
Step 3. Incorporate the vegetables and herbs
You can also use other vegetables or create a unique combination. Recommended ingredients include diced bacon or ham, onion, red pepper, and sausage.
To make sure that all family members enjoy dinner, you can let everyone freely compose their own patties with the ingredients you have available
Step 4. Add the cheese, salt and pepper
You can indulge yourself in the choice of cheese. For example, feta goes particularly well with both mushrooms and spinach.
Step 5. Pour the batter into the molds
Fill them about two-thirds full, so the patties have room to grow. Use a small ladle to measure the egg whites equally and obtain uniform patties.
Step 6. Bake the patties in the oven for 20-25 minutes
They are ready when the egg whites turn white and swell.
If you have chosen to make mini pies, reduce the cooking time to 15-20 minutes
Step 7. Let the patties cool before taking them out of the mold
Place the pan on a grill to cool sweets and wait five minutes before taking out the patties. To avoid breaking them, slide the blade of a knife along the edges to detach them from the mold, then lift them gently with the fork.
Step 8. Add a garnish and serve the patties
Once placed on the plates, you can decorate them as you like, for example with chopped chives, a sauce or slices of avocado. Keep in mind that this step is only optional, the cupcakes are excellent on their own. If they are left over, let them cool completely, put them in a food bag and store them in the freezer.
When it's time to eat them, just take them out of the freezer and heat them in the microwave for 45 seconds
Method 3 of 3: Make an Omelette with Baked Mushrooms
Step 1. Preheat the oven grill
Place one of the shelves about 13cm away from the top coil. While the grill heats up, prepare the omelette on the stove.
Step 2. Saute the shallots and thyme in the pan
Heat 1 tablespoon (15 g) of butter in a medium-sized non-stick pan. Add the shallot and thyme and let them fry over medium heat until they release their scent, taking care to mix them continuously. It will take less than a minute for them to become fragrant.
- It is important that the pan is non-stick and suitable for both stove and oven. The ideal choice is a cast iron skillet.
- Use a pot holder or oven mitt to hold the handle of the pan.
Step 3. Add the mushrooms, salt and pepper and continue cooking
Put the sliced mushrooms in the pan, then season them to taste with salt and pepper. Cook the mushrooms over medium-high heat until they are lightly browned; it will take about 5 minutes.
If you don't like mushrooms, you can substitute them as you like, for example with spinach or diced tomatoes, but keep in mind that cooking times will vary
Step 4. Beat the egg whites with butter, salt and pepper
While the mushrooms are cooking in the pan, separate the egg whites from the yolks and pour them into a bowl (save the yolks for another recipe). Add salt and pepper to taste and a tablespoon (15 ml) of melted butter. Beat the egg whites until fluffy and double in volume. Incorporating air into the egg whites results in a softer and softer omelette.
Step 5. Pour the egg whites into the pan and cook over medium-low heat
From time to time lift the edges of the omelette with the spatula for a few seconds so that the still raw egg whites slide to the bottom of the pan and cook more quickly. After about 3 minutes, the egg whites should be firm and lightly browned on the underside.
Step 6. Put the pan in the oven
Let the heat from the grill finish cooking the top side of the omelette and make it lightly browned. If the grill is hot enough, it will take 10-30 seconds, so be careful. Remember to use a pot holder or glove to hold the handle of the pan when it's time to take it out of the oven.
Step 7. Fold the omelette in half or in three
Slide the shovel under one side of the omelette, then quickly fold it in half as if you want to close a book. Alternatively, you can fold both sides towards the center so they overlap like a flyer.
Step 8. Plate up and serve the omelette
Use the spatula to gently slide it onto the plate.
Advice
- Beat the egg whites until fluffy to make a soft and fluffy omelette.
- Use a low-flavor fat when cooking egg whites, such as extra virgin olive or coconut oil or butter.
- You can customize the recipes as you like, starting with the decoration of the dishes. Try using a fresh herb, sprouts, or chilli. You have endless options.
