Baked Kale Frittata
Makes 6 Servings

Baked Kale Frittata

This recipe is quick and easy to prepare, and is loaded with nutrients. Try it for breakfast, lunch, or dinner.

Prep time: 10 minutes

Cook time: 30 minutes

Ingredients

  • vegetable cooking spray
  • 1 bunch kale leaves (3 cups chopped)
  • 1 large onion (1 cup chopped)
  • 1 teaspoon vegetable oil
  • 1/4 cup water
  • 5 eggs
  • 1/2 cup skim milk
  • 2 ounces low-fat cheddar cheese (1/2 cup
    grated)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
Serving Size: 1 wedge (1/6 of recipe)
 
NutrientsAmount
Calories100
Total Fat5 g
Saturated Fat1.5 g
Cholesterol140 mg
Sodium340 mg
Total Carbohydrate5 g
Dietary Fiber1 g
Total Sugars2 g
Protein8 g

Directions

  1. Preheat oven to 375° F. Coat 9-inch round baking pan with vegetable cooking spray.
  2. Wash and chop kale. Chop onion.
  3. Heat oil in large frying pan on medium-high. Add onion. Sauté 3 to 5 minutes, until soft and brown.
  4. Stir in kale and water. Cover and cook 5 minutes. Remove pan from heat and allow mixture to cool.
  5. In large bowl, combine eggs, milk, cheese, salt, and pepper. Blend in kale mixture.
  6. Pour mixture into baking pan. Bake 20 min.
  7. Remove from oven and let set for 2 to 3 minutes. Slice into 6 wedges.

Source: GET FRESH! Division of Nutritional Sciences, Cornell University and Cornell Cooperative Extension, 2001

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