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Sun-Dried Tomato 和 Kale Frittata

Sun-Dried Tomato 和 Kale Frittata
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Sun-Dried Tomato 和 Kale Frittata

Whip up this tasty frittata for breakfast or brunch. Plus, the leftovers can be stored for packed lunches or easy weeknight dinners. Delicious, nutritious, 和 convenient – score!

This Heart-Check Certified recipe is brought to you by the American Egg Board’s Egg Nutrition Center.

成分

份   6   服务规模   食谱的1/6

  • 1/2 medium red onion (diced)
  • 2 packed cups roughly chopped kale
  • 半汤匙橄榄油
  • 1/4 cup sun-dried tomatoes (chopped)
  • 1/4茶匙盐
  • 1/4茶匙胡椒粉
  • 8个大鸡蛋
  • ¼杯2%的牛奶
  • 1/4 cup reduced-fat feta cheese crumbles

方向

Tip: Click on step to mark as complete.

  1. Heat oven to 350 degrees F.
  2. Heat the olive oil in a cast iron or oven-safe skillet over medium-high heat. Once the oil is heated, add the diced onions 和 the kale. Season with salt 和 pepper to taste, then allow to cook until kale reduces in volume 和 onions become translucent (about 5 minutes).
  3. In the meantime, crack the eggs into a mixing bowl 和 add the milk. Gently whisk until combined.
  4. Add the sun-dried tomatoes to the kale mixture 和 stir to combine. Spread evenly in the skillet, then pour the prepared egg mixture over the top. Gently shake the skillet to evenly distribute the egg mixture. Top with additional sun-dried tomatoes (optional) 和 feta cheese. 不要搅拌.
  5. Allow to cook on the stovetop for 2-3 minutes or until edges are set. Transfer the skillet to the middle rack of your preheated oven 和 allow to cook 12-15 minutes more or until the center is set 和 edges begin to pull away from the sides of the skillet.
  6. Allow to cool slightly before slicing into six even wedges 和 serving. If storing leftovers, allow to cool before sealing 和 chilling in the refrigerator.

营养成分

Sun-Dried Tomato 和 Kale Frittata
卡路里卡路里
每份144英镑
蛋白质蛋白质
每份10克
纤维纤维
每份1克

营养成分

卡路里 144
总脂肪 7.8 g
饱和脂肪 2.3 g
反式脂肪 0.0 g
多不饱和脂肪 1.2 g
不饱和脂肪 3.4 g
胆固醇 238 mg
钠 300 mg
总碳水化合物 3 g
膳食纤维 1 g
糖 2 g
蛋白质 10 g

饮食交流
1 vegetable, 1 lean meat, 1 fat

 
Whip up this tasty frittata for breakfast or brunch. Plus, the leftovers can be stored for packed lunches or easy weeknight dinners. Delicious, nutritious, 和 convenient – score!

This Heart-Check Certified recipe is brought to you by the American Egg Board’s Egg Nutrition Center.

营养成分

Sun-Dried Tomato 和 Kale Frittata
卡路里卡路里
每份144英镑
蛋白质蛋白质
每份10克
纤维纤维
每份1克
×
卡路里 144
总脂肪 7.8 g
饱和脂肪 2.3 g
反式脂肪 0.0 g
多不饱和脂肪 1.2 g
不饱和脂肪 3.4 g
胆固醇 238 mg
钠 300 mg
总碳水化合物 3 g
膳食纤维 1 g
糖 2 g
蛋白质 10 g

饮食交流
1 vegetable, 1 lean meat, 1 fat

成分

份   6   服务规模   食谱的1/6

  • 1/2 medium red onion (diced)
  • 2 packed cups roughly chopped kale
  • 半汤匙橄榄油
  • 1/4 cup sun-dried tomatoes (chopped)
  • 1/4茶匙盐
  • 1/4茶匙胡椒粉
  • 8个大鸡蛋
  • ¼杯2%的牛奶
  • 1/4 cup reduced-fat feta cheese crumbles

方向

Tip: Click on step to mark as complete.

  1. Heat oven to 350 degrees F.
  2. Heat the olive oil in a cast iron or oven-safe skillet over medium-high heat. Once the oil is heated, add the diced onions 和 the kale. Season with salt 和 pepper to taste, then allow to cook until kale reduces in volume 和 onions become translucent (about 5 minutes).
  3. In the meantime, crack the eggs into a mixing bowl 和 add the milk. Gently whisk until combined.
  4. Add the sun-dried tomatoes to the kale mixture 和 stir to combine. Spread evenly in the skillet, then pour the prepared egg mixture over the top. Gently shake the skillet to evenly distribute the egg mixture. Top with additional sun-dried tomatoes (optional) 和 feta cheese. 不要搅拌.
  5. Allow to cook on the stovetop for 2-3 minutes or until edges are set. Transfer the skillet to the middle rack of your preheated oven 和 allow to cook 12-15 minutes more or until the center is set 和 edges begin to pull away from the sides of the skillet.
  6. Allow to cool slightly before slicing into six even wedges 和 serving. If storing leftovers, allow to cool before sealing 和 chilling in the refrigerator.
 

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