potato-kale frittata (low-fat)

Name: Potato-Kale Frittata (low-fat)
Prep time: 20 min
Cook time: 25 min
Cuisine: Italian
Ingredients: 2 teaspoon(s) olive oil; 2 cup(s) onion, thinly sliced; 3 cup(s) (12 oz) kale chopped; 3 clove(s) garlic, minced; 1 cup(s) cooked potato, diced; 1 medium (1 cup) peeled tomato, diced; 1 1/2 cup(s) fat-free egg substitute; 1 cup(s) (3 oz) reduced-fat cheddar cheese, grated; 1/2 cup(s) tomato paste; 1/4 cup(s) ham, cut in thin strips (optional); 1/4 teaspoon(s) black pepper, freshly ground, or to taste; - salt to taste (optional)

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Private Recipe by

Sharon Colyer

@Cmom02

Louisville, KY

This recipe is from The Miracle Nutrient Cookbook, complied by Tamara Holt and Maureen Callahan, M.S., R.D. Published in 1995. This makes a delicious meal, any time of day.

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yield serving(s)

prep time 20 Min

cook time 25 Min

method Broil

Ingredients For potato-kale frittata (low-fat)

2 tsp

olive oil
2 c

onion, thinly sliced
3 c

(12 oz) kale chopped
3 clove

garlic, minced
1 c

cooked potato, diced
1 md

(1 cup) peeled tomato, diced
1 1/2 c

fat-free egg substitute
1 c

(3 oz) reduced-fat cheddar cheese, grated
1/2 c

tomato paste
1/4 c

ham, cut in thin strips (optional)
1/4 tsp

black pepper, freshly ground, or to taste
salt to taste (optional)

How To Make potato-kale frittata (low-fat)

1
Preheat broiler.

2
In a 10 inch, non-stick, ovenproof skillet, heat oil over medium-low heat. Add onion and cook, stirring, until translucent, 7-8 minutes. Add kale and garlic and cook, until kale is wilted. Tilt pan, so oil covers sides. Add potatoes and tomatoes and toss gently.
3
In a small bowl, stir together egg, cheese, tomato paste, ham (if using), pepper, and salt (if using), until well combined.
4
Add egg mixture to hot skillet, and smooth with a spatula. Continue cooking 5-6 minutes, until egg is almost set, lifting sides of frittata, to allow raw egg to run underneath.
5
Place skillet under broiler to finish cooking, 4-5 minutes. Slide frittata out onto plate, cut into wedges, and serve.
6
Nutrition per serving: Cal 288, 7 g fat (sat 3 g), chol 15 mg, sod 620 mg, fiber 9.8 g
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