Healthy stove top Egg White Frittata recipe. Naturally low carb and and low in fat. Recipe for frittata with step by step pictures and video.
Here is a simple and easy stove top frittata made with egg whites and loaded with veggies. A perfect breakfast fully loaded with protein and fiber from the vegetables. I have made the frittata adding a little South Indian touch with the addition of ingredients like curry leaves, turmeric etc… that is anti inflammatory and good for health. You can adapt the recipe by adding vegetables of your liking. Spinach, Asparagus etc.. works really well. Here is how to make Egg White Frittata.
Here is some of the links that will be useful for making egg white frittata Non Stick Frying Pan with Lid Olive Oil Turmeric Powder Red Chilli Flakes Peri Peri Seasoning
Here is the video of Egg White Frittata – Stove Top Method
Here is how to make Egg White Frittata – Stove Top Method
Take a pan and add in the oil, chopped curry leaves, chopped garlic and chopped spring onion (the stem part / white part only). Sauté for a few minutes.
Add in the finely chopped onion and the finely chopped green chillies. Sauté for a few minutes till the onions are soft and starting to brown.
Add in the finely chopped bell peppers and the thinly sliced mushrooms.
Mix well to combine. Add a little salt and cover the pan with a lid. Cook for a few minutes on a low flame till the mushrooms are soft.
Take a bowl and add in the black pepper powder, turmeric powder, red chilli flakes, salt and little water. Mix well to combine. Adding the spice powder first in water avoids lumps and the powders dissolve and spread evenly in the egg mixture.
Add in the egg whites. You can also add whole eggs instead of egg whites. Add in the chopped coriander leaves and spring onions. Mix well to combine.
Add in the egg mixture to the pan. Reduce the flame to low. Gently scramble the egg whites until its 75% cooked. Cooking the eggs on a low flame keeps the eggs soft.
Flatten the surface and top it with tomato slices. Note: At this stage you can sprinkle some cheese on top if you like.
With the flame on low , cook for 3-4 minutes. Cover the pan with a lid while cooking at this stage. Remove the pan from heat and let it cool for a few minutes. Gently cut triangles of the frittata.
In the mean time, lets make a cucumber salad. Slice the cucumbers in a mandoline. Add it to a bowl. To the bowl, add in the black salt, peri peri seasoning and the honey. Mix well to combine. Chill in the refrigerator till needed.
Arrange the cucumber slices on a plate and serve with a slice of the frittata.
Frittata can be served hot or at room temperature.
Ingredients for the frittata
1 teaspoon olive oil 1 sprig curry leaves, finely chopped 2 cloves of garlic, finely chopped 3 sprigs spring onion, (the white stem part) 1/2 cup onion, finely chopped 1 green chilli, finely chopped 1/4 cup yellow bell pepper, finely chopped 1/4 cup red bell pepper, finely chopped 1/4 teaspoon salt 1/2 cup button mushroom, thinly sliced 1/4 teaspoon black pepper powder 1/2 teaspoon turmeric powder 1/2 teaspoon red chilli flakes 1/2 teaspoon salt 3 tablespoon water or stock 250 ml egg whites 3 tablespoon coriander leaves, finely chopped 3 sprigs spring onion, green part, finely chopped 1 tomato, sliced spring onions for garnish
For the cucumber salad
2 - 3 cucumbers, thinly sliced 1/4 teaspoon , black salt 1/2 teaspoon , peri peri seasoning 1 teaspoon honey
Take a pan and add in the oil, chopped curry leaves, chopped garlic and chopped spring onion (the stem part / white part only). Sauté for a few minutes. Add in the finely chopped onion and the finely chopped green chillies. Sauté for a few minutes till the onions are soft and starting to brown.
Add in the finely chopped bell peppers and the thinly sliced mushrooms. Mix well to combine. Add a little salt and cover the pan with a lid. Cook for a few minutes on a low flame till the mushrooms are soft.
Take a bowl and add in the black pepper powder, turmeric powder, red chilli flakes, salt and little water. Mix well to combine. Adding the spice powder first in water avoids lumps and the powders dissolve and spread evenly in the egg mixture.
Add in the egg whites. You can also add whole eggs instead of egg whites. Add in the chopped coriander leaves and spring onions. Mix well to combine. Add in the egg mixture to the pan. Reduce the flame to low. Gently scramble the egg whites until its 75% cooked. Cooking the eggs on a low flame keeps the eggs soft. Flatten the surface and top it with tomato slices.
With the flame on low, cook for 3-4 minutes. Cover the pan with a lid while cooking at this stage. Remove the pan from heat and let it cool for a few minutes. Gently cut triangles of the frittata.
In the mean time, lets make a cucumber salad. Slice the cucumbers in a mandoline. Add it to a bowl. To the bowl, add in the black salt, peri peri seasoning and the honey. Mix well to combine. Chill in the refrigerator till needed.
Arrange the cucumber slices on a plate and serve with a slice of the frittata. Frittata can be served hot or at room temperature.
- Author: Suguna Vinodh
- Prep Time: 10m
- Cook Time: 20m
Ingredients for the frittata
1 teaspoon olive oil 1 sprig curry leaves, finely chopped 2 cloves of garlic, finely chopped 3 sprigs spring onion, (the white stem part) 1/2 cup onion, finely chopped 1 green chilli, finely chopped 1/4 cup yellow bell pepper, finely chopped 1/4 cup red bell pepper, finely chopped 1/4 teaspoon salt 1/2 cup button mushroom, thinly sliced 1/4 teaspoon black pepper powder 1/2 teaspoon turmeric powder 1/2 teaspoon red chilli flakes 1/2 teaspoon salt 3 tablespoon water or stock 250 ml egg whites 3 tablespoon coriander leaves, finely chopped 3 sprigs spring onion, green part, finely chopped 1 tomato, sliced spring onions for garnish
For the cucumber salad
2 - 3 cucumbers, thinly sliced 1/4 teaspoon , black salt 1/2 teaspoon , peri peri seasoning 1 teaspoon honey
Take a pan and add in the oil, chopped curry leaves, chopped garlic and chopped spring onion (the stem part / white part only). Sauté for a few minutes. Add in the finely chopped onion and the finely chopped green chillies. Sauté for a few minutes till the onions are soft and starting to brown.
Add in the finely chopped bell peppers and the thinly sliced mushrooms. Mix well to combine. Add a little salt and cover the pan with a lid. Cook for a few minutes on a low flame till the mushrooms are soft.
Take a bowl and add in the black pepper powder, turmeric powder, red chilli flakes, salt and little water. Mix well to combine. Adding the spice powder first in water avoids lumps and the powders dissolve and spread evenly in the egg mixture.
Add in the egg whites. You can also add whole eggs instead of egg whites. Add in the chopped coriander leaves and spring onions. Mix well to combine. Add in the egg mixture to the pan. Reduce the flame to low. Gently scramble the egg whites until its 75% cooked. Cooking the eggs on a low flame keeps the eggs soft. Flatten the surface and top it with tomato slices.
With the flame on low, cook for 3-4 minutes. Cover the pan with a lid while cooking at this stage. Remove the pan from heat and let it cool for a few minutes. Gently cut triangles of the frittata.
In the mean time, lets make a cucumber salad. Slice the cucumbers in a mandoline. Add it to a bowl. To the bowl, add in the black salt, peri peri seasoning and the honey. Mix well to combine. Chill in the refrigerator till needed.
Arrange the cucumber slices on a plate and serve with a slice of the frittata. Frittata can be served hot or at room temperature.
- Author: Suguna Vinodh
- Prep Time: 10m
- Cook Time: 20m
Find it online : https://www.kannammacooks.com/egg-white-frittata/
Recipe for Steamed fish with coconut, herbs and spices. Healthy steamed fish wrapped in banana leaves. Zero oil recipe. Recipe with step by step pictures and video.
Here is another simple, easy and classic steamed fish recipe. The fish is marinated in a paste made with fresh coconut, herbs and spices. The recipe comes together in no time and is perfect served as is or with rice. The fish is steamed in banana leaves. If you do not have access to banana leaves, you can steam it in parchment paper folded like envelopes ( En papillote style). Avoid using aluminum foil as the lime juice etc… reacts with the aluminum and the fish tastes slightly metallic.
Note: Adding a little coconut oil while grinding the coconut and herb masala paste results in a better emulsion. I have not used oil today. If ok, do use coconut oil or any oil of your choice.
Here are some useful product links that will be helpful for making this recipe Bamboo steamer Indian heavy duty mixie
Here is the video of how to make Steamed fish with coconut and herbs
Here is the step by step tutorial of how to make Steamed fish with coconut and herbs
Take all the ingredients listed under masala paste and grind it with a few tablespoon of water to a thick smooth paste. You can also add a little coconut oil while grinding for better emulsion. I have not added any oil today. Also be sure to use fresh coconut for this recipe.
Add in juice of half a lime. Add in the fish fillets.
Apply the marinade generously to coat the fish. You can use fish fillets, steaks or whole fish like pomfret etc.. I have used fillet of silver croaker today. Marinate the fish for 15 minutes.
Lets get the banana leaves ready for wrapping. The banana leaves need to be wilted. Using the raw leaf would likely tear when folded. To avoid this problem, it needs to be wilted on fire. Run the banana leaf on fire for 2-3 seconds. The leaf would have become soft. Set aside. Just mere seconds is good enough. Do not show the leaf on fire for a long time. It might burn.
Add in the marinated fish piece to a big banana leaf.
Fold on all four sides to form a pocket. Place it seam side down so it does not open. Repeat with all the fish pieces. Set aside.
Heat a steamer and place the prepared pockets on the steamer. Steam for 10 minutes.
Steamed fish is ready.
Gently open the leaves and serve hot as is or with rice.
Steamed fish with coconut and herbs is ready!!! Enjoy!!!
Masala Paste for steamed fish
1/4 cup fresh coconut 5 - 6 sprigs coriander leaves 4 sprigs mint leaves 2 sprigs curry leaves 2 green chillies 1/2 teaspoon turmeric powder 1/2 teaspoon salt 1/4 teaspoon black pepper powder 1/4 inch piece ginger 1 tablespoon coconut oil (optional) Little water to grind
Other Ingredients for steamed fish
Juice of half a lime 500 grams fish fillet Banana leaves -2-3
Take all the ingredients listed under masala paste and grind it with a few tablespoon of water to a thick smooth paste. You can also add a little coconut oil while grinding for better emulsion. I have not added any oil today. Also be sure to use fresh coconut for this recipe.
Add in juice of half a lime. Add in the fish fillets. Apply the marinade generously to coat the fish. You can use fish fillets, steaks or whole fish like pomfret etc.. I have used fillet of silver croaker today. Marinate the fish for 15 minutes.
Lets get the banana leaves ready for wrapping. The banana leaves need to be wilted. Using the raw leaf would likely tear when folded. To avoid this problem, it needs to be wilted on fire. Run the banana leaf on fire for 2-3 seconds. The leaf would have become soft. Set aside. Just mere seconds is good enough. Do not show the leaf on fire for a long time. It might burn. Add in the marinated fish piece to a big banana leaf. Fold on all four sides to form a pocket. Place it seam side down so it does not open. Repeat with all the fish pieces. Set aside.
Heat a steamer and place the prepared pockets on the steamer. Steam for 10 minutes. Gently open the leaves and serve hot as is or with rice. Steamed fish with coconut and herbs is ready!!! Enjoy!!!
Notes
Adding a little coconut oil while grinding the paste results in a better emulsion. I have not used oil today. If ok, do use coconut oil or any oil of your choice.
- Author: Suguna Vinodh
- Prep Time: 10m
- Cook Time: 10m
