Preparation:
* Note: Such as carrots, string beans, celery, long beans or cauliflower, cleaned.
Cut the vegetable of your choice into pieces that measure less than 1-inch and soak them in a bowl of cold water for 1/2 hour.
Bring a medium-sized casserole of cold water to a boil over medium heat, then add coarse salt to taste. Drain the vegetable, add it to the casserole and cook until soft, 2 to 10 minutes, depending on the vegetable. Drain and cool under cold running water.
Finely chop the garlic and coarsely chop the parsley on a board. Heat 3 tablespoons of the oil in a skillet over medium heat and when the oil is warm, add the garlic and parsley and sauté for 30 seconds. Put in the cooled vegetables, season with salt, pepper and the hot red pepper flakes, and sauté for 15 minutes, stirring with a wooden spoon. Transfer the sautéed vegetable to a crockery or glass bowl and let cool for 1/2 hour before using.
Use a fork to lightly beat the egg whites in a crockery bowl. Add the cooled vegetable to the egg and mix very well.
Prepare the frittata: Heat the remaining tablespoon of oil in a 10-inch no-stick omelets pan over low heat. When the oil is hot, add the beaten whites. As the whites set in the pan, keep puncturing the bottom with a fork in order to allow the liquid on top to seep through to the bottom. When the whites are set and the frittata is detached from the bottom of the pan, place a plate, upside-down, over the pan and, holding the plate firmly, flip the plate and pan over so that the frittata comes out on the plate. Return the pan to the heat and carefully slide the frittata into the pan and cook the other side.
When the whites are well set on the second side, after about 1 minute, transfer the frittata to a serving dish. Serve hot or at room temperature. This recipe serves 4 to 6. |
