Scientists who study phytochemicals
believe that the power of each individually is magnified
what they call a synergistic effect when they are combined,
as in this particular recipe, Sesame-Ginger Frittata with Broccoli
and Shrimp. The frittata is one of four found in AICRs
The New American Plate Cookbook, which features 200 health-protective
recipes for dishes ranging from soup to dessert.
Sesame-Ginger Frittata with
Broccoli and Shrimp
- Makes 4 servings.
2 cups 1/2-inch pieces of broccoli
2 or 3 scallions, trimmed and finely chopped
1 cup finely chopped red onion
1 cup fresh bean sprouts
5 oz. peeled cooked shrimp, cut into 1/2-inch pieces (about 1
1/4 tsp. toasted sesame oil
1/4 tsp. freshly ground black pepper
3 large eggs
4 large egg whites
2 Tbsp. all-purpose flour
1 Tbsp. cornstarch
1 Tbsp. cold water
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1 small garlic clove, minced
1/2 tsp. grated peeled fresh ginger
1/2 tsp. sugar
1/2 cup fat-free, reduced sodium chicken broth
Canola oil spray
In a medium bowl, combine the
broccoli, scallions, onion, bean sprouts, shrimp, sesame oil
and pepper. In another bowl, whisk the eggs, egg white and flour
until the lumps are almost gone, about 2 minutes. Pour it over
the vegetable mixture, mix well with a fork and set it aside.
Preheat the broiler.
In a cup, dissolve the cornstarch
in 1 tablespoon cold water. In a small pan, bring the soy sauce,
vinegar, garlic, ginger, sugar and broth to a boil over medium
heat. Stir cornstarch mixture to re-blend, add to the hot liquid
and whisk until the sauce is thickened and translucent.
Coat a large, ovenproof skillet
with canola oil spray and heat over medium-low heat. Stir the
egg/vegetable mixture and transfer to the skillet, smoothing
the mixture into an even layer. Cook about 4 minutes, or until
the eggs are set and the bottom is browned. Place the skillet
under the broiler for about 2 minutes, until the top is browned
and the center is almost dry. Loosen the frittata from the skillet
with a spatula and slide it onto a serving dish.
Cut the frittata into quarters
and serve with the warm sauce spooned over the wedges.
Per serving: 197 calories, 7
g. total fat (2 g. saturated fat), 14 g. carbohydrate, 20 g.
protein, 2 g. dietary fiber, 245 mg. sodium.