potato-kale frittata (low-fat)
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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)
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2 tspolive oil
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2 conion, thinly sliced
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3 c(12 oz) kale chopped
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3 clovegarlic, minced
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1 ccooked potato, diced
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1 md(1 cup) peeled tomato, diced
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1 1/2 cfat-free egg substitute
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1 c(3 oz) reduced-fat cheddar cheese, grated
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1/2 ctomato paste
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1/4 cham, cut in thin strips (optional)
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1/4 tspblack pepper, freshly ground, or to taste
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salt to taste (optional)
How To Make potato-kale frittata (low-fat)
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1Preheat broiler.
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2In 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.
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3In a small bowl, stir together egg, cheese, tomato paste, ham (if using), pepper, and salt (if using), until well combined.
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4Add 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.
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5Place skillet under broiler to finish cooking, 4-5 minutes. Slide frittata out onto plate, cut into wedges, and serve.
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6Nutrition per serving: Cal 288, 7 g fat (sat 3 g), chol 15 mg, sod 620 mg, fiber 9.8 g
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