When it comes to a healthy, simple meal, you can beat an egg filled frittata.
Some things just kick my fanny . . .
It’s true! Frittatas and I just can’t seem to find a happy place. No matter how hard I try, I always end up with a very tasty, flat . . . flat . . . flat . . . frittata.
As I said, they always pass the taste test, but as far as visual appeal? Not so much.
As you can see above, I’m not exaggerating – this is a flat frittata in desperate need of some bulk. I’m thinking I have the ingredients right, but maybe the pan is too big. Could it be I’m not using enough eggs, but have the right pan? I’m clueless.
If you have a frittata recipe that includes no-fail instructions, I’d love to hear from you! Happy cooking!
- 1 tablespoon olive oil
- ½ cup onion, finely chopped
- 1 clove garlic, finely minced
- 2 cups kale, chopped
- 4 tablespoons sun dried tomato, minced
- ½ cup roasted red peppers, chopped
- 4 large egg
- 4 large egg white
- 4 tablespoons oregano, fresh finely chopped
- ¼ cup low fat mozzarella cheese, shredded
- ¼ cup parmesan cheese , shredded
- one pinch salt
- one pinch pepper
- 1. Preheat broiler to high with grate set towards the top of the oven.
- 2. Preheat medium nonstick skillet over medium heat and add olive oil.
- 3. Add onion and cook 4 -5 minutes until very soft. Add garlic, kale, sun dried tomato and bell peppers. Cook another 4 - 5 minutes until kale is softened.
- 4. Whip eggs, then add eggs and oregano to the skillet. Spread egg mixture evenly with kale mixture. Cook 4 - 5 minutes until just barely set, shaking pan frequently to distribute heat and cook eggs evenly.
- 5. Sprinkle cheeses over the top of the frittata and place it under the broiler to melt the cheese and brown it lightly.
What’s good for me in this dish?
Eggs also contain choline, known to reduce inflammation in the body. According to George Mateljan, author of World’s Healthiest Foods, inflammation contributes to heart disease, osteoporosis, type-2 diabetes and Alzheimers.
Free range, or cage free eggs are considered to be higher in quality nutrients such as all nine essential amino acids, and are less likely to contribute to high cholesterol levels.
Kale is very high in vitamins K, A, C, manganese and fiber. Vitamin A promotes vision and lung health. Vitamin C reduces the severity of inflammatory conditions such as asthma, osteoarthritis, and rheumatoid arthritis. Kale’s sulfur-containing phytonutrients can help prevent some cancers.
Amount Per Serving
Calories: 269, Old Weight Watchers Points 6, Weight Watchers PointsPlus 7
Total Fat: 11.31g
Total Carbs: 27.44g
Dietary Fiber: 9.50g
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com. The statement made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.