Liquid egg whites cook into a tender, protein-packed frittata in one skillet. This shelf holds the foundation for a fast weeknight dinner that stretches your budget. Finished under the broiler, it comes out puffy and golden in thirty minutes flat.

Serves 2. 30 minutes, 10 at the stove.

About 490 calories a serving, 23 g protein, 7 g carbohydrate, 42 g fat. From USDA figures for 78% of the ingredients; amounts are the recipe's.

Cook mode

1. Heat 2 tablespoons oil in a 10-inch nonstick skillet over medium heat. Dice 1 small onion and mince 1 garlic clove, then cook them together until soft, about 4 minutes. Stir in 1 cup liquid egg whites, 1/4 teaspoon salt, and 1/8 teaspoon pepper, drawing the eggs gently toward the center as they set.
2. When the edges are set but the center still moves when you shake the pan, about 5 minutes, stir in 1/2 cup shredded cheddar and dot with 1 tablespoon butter. Let it cook undisturbed for 1 minute more.
3. Transfer the skillet to a broiler set to high and cook until the top puffs and browns lightly, about 4 minutes. Watch carefully.4 min
4. Pull from the broiler, scatter 2 tablespoons fresh chopped chives over the top, and slide onto a cutting board. Cut into wedges and serve right away.

Note Swap shredded mozzarella or fontina for the cheddar if you have it. Wrapped well, leftovers keep for two days cold or warmed gently in a low oven. Serve with toast or a green salad dressed with lemon.