Pasteurized egg whites are a great resource to have in the fridge and take advantage of far beyond baking. Although the yolks are also a nutritional gem, we may be interested from time to time to prepare a egg white only omeletteor with a greater proportion of these, than combined with vegetables like broccoli They provide us with a healthy lunch or dinner in a few minutes.
Serve this recipe as an example that each of us can adapt at home to our taste, needs or whatever we have in the fridge. On this occasion we propose a different way of preparing broccoli, turning it into a much more complete dish that we especially like for a healthy and light dinner during the week.
We can chop the vegetables more if we prefer that they remain more incorporated into the tortilla without standing out so much, or add other vegetables like some mushrooms, caramelized onions, diced peppers or zucchini. We can also use a whole egg and the rest just whites, to give it more girl to the omelette, or replace the milk with a little cream, if we want to take advantage of an open brick, for example.
We do not turn this tortilla over; It is not always necessary, not even to make the classic Spanish potato dish. Although we could use the oven to curdle it, we can save turning it on simply by curdling over low heat and using a lid, to leave the center more juicy. It is important to use a good non stick pan, thus using the minimum amount of oil. Ours is 20 cm in diameter.
BRA Efficient Orange 20 cm frying pan, cast aluminum with Platinum Plus non-stick, deep, suitable for induction
Cut the 200 g of broccoli florets into small pieces of approximately the same size, or leave some larger ones to give another texture; reserve the trunks and stems for another preparation or take the opportunity to peel the woodiest part and add them as well. Wash and drain gently.
cook briefly steamed or microwaved about 5 minutes (with a little water and covered with a lid for this appliance or with film), to leave it tender but still firm, a little al dente. If you prefer more tender, leave more time.
Beat the egg whites with the milk or liquid cream in a bowl with a few rods or a fork and all spices and seasonings to taste, with optional nutritional brewer’s yeast. You can also add a little fine grated cheese.
Evenly grease a non-stick frying pan of about 20 cm diameter, heat over medium heat and saute broccoli lightly with a little salt to give it a crispy touch. Add the mixture of egg whites and stir to spread everything evenly.
Lower the heat and cover; cook gently for a few minutes until the edge is firmer and the center is set but still juicy; must be able lift the tortilla with a tongue or thin spatula if introduced by the edge.
We could flip the tortilla like when making a potato tortilla and serve it upside down, but it is more attractive with the broccoli standing out. When it is at the desired point, turn off the heat, pass the spatula under the tortilla and slide over a fountain. Serve with fresh parsley or chopped cilantro.
With what to accompany the broccoli omelette
Depending on our nutritional needs, this white omelette could be a complete single dish for one person, both for lunch and dinner, although it is perfect for share as a couple in a light menu along with a salad or some toast. To enrich the dish, some avocado or hummus would go very well, which we can use almost as a sauce to accompany.
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