Low Calorie Vegetable Frittata Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

vegetable oil cooking spray
1 tsp olive oil
1 medium jalapeno, seeded and finely chopped
1 large shallot, finely chopped
2 cups large leaves kale, thinly sliced (about 2 leaves )
2 garlic cloves, chopped
4 egg whites
2 whole eggs
3 tbsp nonfat plain yogurt
2 tbsp grated parmesan cheese
1/4 tsp salt
1/4 tsp fresh ground black pepper
6 slices whole wheat bread

Directions:

Heat oven to 350°F.
Coat an 8-inch oven-safe skillet with cooking spray.
Heat oil over medium-high heat and add jalapeño, shallot and garlic.
Reduce heat to medium and cook, stirring occasionally, until shallot begins to soften, 2 to 3 minutes.
Add kale and cook until it begins to soften, 4 to 5 minutes more.
Mix whole eggs, egg whites, yogurt, Parmesan, salt and pepper in a bowl.
Transfer kale mixture to a plate and coat skillet again with cooking spray.
Return kale to skillet and pour in egg mixture.
Bake, uncovered, until eggs are firm in the center, 15 to 20 minutes.
Cool 5 minutes before slicing. Cool completely before storing in an airtight container, refrigerated, for up to 1 week. Serve each slice with a piece of toast.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	149.3 Kcal (625 kJ)
Calories from fat	32.25 Kcal
		% Daily Value*
Total Fat	3.58g	6%
Cholesterol	56.4mg	19%
Sodium	336.16mg	14%
Potassium	215.99mg	5%
Total Carbs	19.74g	7%
Sugars	4.3g	17%
Dietary Fiber	2.02g	8%
Protein	9.44g	19%
Vitamin C	5.1mg	8%
Iron	1.7mg	10%
Calcium	88.2mg	9%

Amount Per 100 g
Calories	143.33 Kcal (600 kJ)
Calories from fat	30.96 Kcal
		% Daily Value*
Total Fat	3.44g	6%
Cholesterol	54.14mg	19%
Sodium	322.72mg	14%
Potassium	207.36mg	5%
Total Carbs	18.95g	7%
Sugars	4.13g	17%
Dietary Fiber	1.94g	8%
Protein	9.07g	19%
Vitamin C	4.9mg	8%
Iron	1.7mg	10%
Calcium	84.7mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Weight Watchers Breakfast Enchilada

Olive oil, Scallions, chopped and 12 more..
Kittencal's Mini Meatball Minestrone Soup

Olive oil, Fresh minced garlic, Onions, chopped and 22 more..
Steamed Mussels with Lemon, Onion, and Wine (Mijillones al Limon)

Olive oil, Vertically sliced onion (1 medium) and 10 more..
Spicy Fried Rice With Chicken, Bean Sprouts and Peanuts

Vegetable oil, divided, Sliced scallion, Carrot, chopped and 13 more..
Farm Fresh Quiche

Olive oil, Broccoli, cut into florets and 11 more..
Spinach, Sun-Dried Tomato, and Parmesan Rolls

Boiling water, Sun-dried tomatoes , packed without oil and 15 more..
Garlic and Herb Oven-Fried Halibut

Panko (japanese breadcrumbs), Chopped fresh basil and 10 more..
Garlic-and-Herb Oven-Fried Halibut

Panko (japanese breadcrumbs), Chopped fresh basil and 11 more..
Roasted Vegetable Orzo Salad

Orzo pasta, Zucchini, diced, Red pepper, diced and 12 more..
Baked Broccoli Frittata

Olive oil, Butter, Onion, chopped, Garlic clove, minced and 8 more..
Butternut Squash Gnocchi

Butternut sqash, Eggs, Flour, Grated parmesan, Salt and 4 more..
Leek, Ham and Mushroom Quiche

Premade pie crust, Olive oil and 12 more..
Garlic-Rubbed Tri-Tip with Mint Caper Salsa

Garlic cloves, chopped, Kosher salt and 13 more..