Love eggs, but sick of the same omelette or scrambled egg? Try this kale frittata from Laurie Ledford RD, our very own  Nutritionista.

This recipes capitalizes on the protein but low fat and cholesterol content of egg whites to provide a tasty vehicle for a colorful vegetable combination. And, its the perfect way to pack one of your five servings of vegetables into your day. While best served fresh from the oven, if you have leftovers they’ll taste grand for breakfast the next day if refrigerated and then heated up.

Kale Frittata

Serves 4

Ingredients

Kale Frittata Ingredients4 ounces kale (or substitute spinach)

1 large egg

10 large egg whites

1/3 cup fresh part-skim ricotta cheese

1/2 teaspoon coarse salt

1/8 teaspoon freshly ground pepper

1 teaspoon extra-virgin olive oil

1/2 large onion, diced

1 medium red bell pepper, diced

1/2 cup shredded carrot

1/2 cup grated Parmesan cheese

 

Directions

  1. Preheat oven to 375 degrees.
  2. Remove stalks from kale and slice into 1/2-inch pieces (yields about ½ cup). Chop kale leaves into 1/2-inch strips (yields about 1 ¼ cups).
  3. Whisk together egg, egg whites, ricotta, 1/4 teaspoon of the salt and the pepper in a medium bowl.  Pour into oven safe dish.
  4. Heat oil in a 10-inch skillet over medium-high heat. Add onion, pepper and chopped kale stalks; cook until onion is tender and translucent, about 4 minutes. Add kale leaves,carrots and cook, stirring, until tender, about 1-2 minutes. Sprinkle with remaining 1/4 teaspoon salt.
  5. Add sautéed vegetables to egg mixture, and stir once or twice to distribute vegetables evenly.
  6. Place in oven, and bake until eggs have set, about 13 minutes.  Sprinkle top with Parmesan cheese and cook until cheese melts.
  7. Serve immediately.

 

Nutritional Information (per serving):

Kale FrittataCalories: 180

Total Fat:  8 grams

Saturated Fat:  3.5 grams

Protein:  18 grams

Sodium:  700 milligrams

Carbohydrate: 10 grams

Fiber:  2 grams

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