Kale, Potato, and Onion Frittata |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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All hail kale: Research shows it turns on your body's natural detoxifying enzymes to help ward off lung and stomach cancers. Ingredients:
vegetable oil cooking spray |
1 yellow or white onion, sliced |
1 pound kale, trimmed, blanched 3 minutes in boiling water, drained, squeezed and coarsely chopped |
2 cloves garlic, chopped |
2 cups boiled diced potatoes |
2 whole eggs |
2 egg whites |
1/2 teaspoon paprika (preferably smoked) |
Directions:
1. Heat oven to 400°F. In a medium skillet coated with cooking spray, cook yellow onion over medium heat, stirring, 5 minutes. Add kale and garlic; stir 5 minutes. Add potatoes. Whisk eggs, egg whites, 2 tablespoon water and paprika in a bowl. Stir in kale-potato mixture. In a cast-iron skillet coated with cooking spray, cook egg mixture over medium-low heat 1 minute. Transfer skillet to oven; bake until eggs are set and center is slightly runny, 6 to 8 minutes. Broil until top is golden, 1 minute.
2. Serve with: A baked tomato and a salad per person. Halve tomato. Top each half with 2 tablespoons grated Parmesan, 1 teaspoon olive oil and 1/8 teaspoon each chopped garlic, thyme, basil and parsley; season with pepper. Broil 3 to 5 minutes. Combine 1 cup mixed lettuces, 1 slice red onion and 1/2 tsp each vinegar and olive oil.
3. Per serving with side: 383 calories, 20 g fat, 6 g saturated, 34 g carbohydrates, 7 g fiber, 19 g protein Nutritional analysis provided by Self Per serving: 153 calories, 3 g fat, 1 g saturated, 24 g carbohydrates, 4 g fiber, 9 g protein Nutritional analysis provided by Self
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