Egg-White Frittatas

Ingredients:
(makes 1 frittata)

• 1 1/2 broccoli florets
• 1/2 cup scallions, chopped
• 1/2 cup plum tomatoes, chopped, seeded and drained
• 1/2 red and yellow bell peppers
• 5 large omega-3 egg whites
• 1/2 tsp fresh cilantro or basil, finely chopped
• 1 clove garlic, minced
Non-stick cooking spray

Directions:
Preheat oven to 350°F. Sauté all chopped vegetables in a pan prepared with cooking spray. Spray a deep glass pie plate with cooking spray. Next, place the vegetables in the pie plate. In a small mixing bowl, mix egg whites and herbs. Pour over vegetables. Bake in oven for about 20 minutes or until eggs are set. Remove, cut into wedges and eat hot or cold.

For a mass-gaining program, simply use whole eggs or a combination of whites and yolks. I always prefer to add a yolk or two to my frittatas. Also sautéing potatoes instead of using the other vegetables will increase the amount of carbohydrates, which will aid in weight gains.

Nutritional Information:
Protein: 28 g
Carbohydrates: 21 g
Fats: 1 g
Total calories: 190