Tag Archives: high protein

Brown Butter Egg Whites

Have you ever made a recipe that calls for egg yolks, leaving you with multiple eggs’ worth of whites to waste?

Don’t fret, I’ve come up with a perfect use for those lone whites that is delicious enough to make keeping up with them worthwhile.

Ingredients

1 Tbsp butter

4 egg whites/ 1/2 cup liquid egg whites

1 slice white american cheese (broken up into small pieces)

salt and pepper to taste

Something carby to accompany your eggs (crusty bread, toast, rice, etc)

Equipment

small nonstick pan (you can use a well seasoned carbon steel/ cast iron of you’d prefer), rubber spatula

  1. Heat your tbsp of butter over medium-high heat until the bubbling subsides and the milk solids have darkened. Season your egg whites with a pinch of salt, 2-3 cranks of freshly ground black pepper and your broken up slice of cheese.
  2. Immediately turn the heat down to medium-low, and add your egg whites.
  3. Stir it quickly with your rubber spatula, incorporating the butter into the eggs and breaking up any large curds that form.
  4. Once the whites are no longer watery and are almost completely firmed up, remove them to a plate and enjoy with your preferred carb!

Refried Bean Croquettes

Makes 8 large-ish croquettes

1 can refried black beans

6 slices of bacon, fried/ baked and chopped

2 small or one large Red onion, small diced and sautéed

2 poblano peppers

3 tbsp masa harena/ fine cornmeal

1 egg

1/2 lb Oaxaca cheese, cut into 1/2 inch pieces

2 cups panko breadcrumbs

Salt and pepper to taste

4-6 cups oil for shallow frying (enough to come halfway up the croquettes when frying)

sour cream/ salsa to dip

Equipment: a 4-6 qt pot, tongs, baking sheet with a rack lined with paper towel, broiler/ butane torch, small mixing bowl with a lid that fits it (or aluminum foil), large mixing bowl, 1 long, deep dish for breading

  1. Roast your peppers under the broiler and turn ever few minutes until the entire surface of both peppers are black
  2. Add the peppers to a heat proof bowl and cover with a pot lid or plate. Let sit until cool enough to touch.
  3. Once cooled, take paper towels (or wear disposable gloves) and rub off the burnt skin. Cut the stems off and remove the seeds as well. Chop into pieces equal to the size of the onions.
  4. Once everything is cooled, mix all but the cheese and breadcrumbs fully. The mixture should be slightly sticky to the touch. If it’s too dry, add water 1 tbsp at a time until it’s the right texture.
  5. Take a spoon and scoop an amount of bean mixture equal to the size of a golf ball and push a chunk of cheese into its center, making sure that the cheese is completely enveloped in the mixture.
  6. Roll these balls in panko breadcrumbs until there are no bare spots and reserve in a sheet pan
  7. I use a saucepan to shallow fry because it ends up a little less messy that a frying pan. Fill the pan just under halfway with oil and heat to between 350℉ -375℉. Fry the croquettes until golden brown and drain over a cooling rack set in a baking sheet to keep them crispy. Be sure to season them with a 3 finger pinch of salt while they are fresh out of the oil.
  8. For the dipping sauce, mix equal parts sour cream and salsa.
  9. Enjoy while hot or keep warm in a 200℉ oven