Kale, Sweet Potato & Green Onion Frittata

Kale, Sweet Potato & Green Onion Frittata

Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 2
Scheduled for:
Breakfast on Tuesday
Leftovers:
Breakfast on Wednesday
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Ingredients for 2

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1/2 medium Blood orange (or naval orange)
4 large egg Egg white
3 large egg Egg (separate yolks and whites)
2 tsp Extra virgin olive oil
2 cup Kale (ribs and stems removed)
1/8 tsp Salt and pepper (to taste)
1/2 medium potato Sweet potato (cut into 1/2-inch cubes)
1/2 cup Green onion, scallion, ramp (chopped; green part only)

Instructions


Whisk together the 3 egg yolks in a small mixing bowl and set aside. Beat the seven egg whites in a large mixing bowl with a large whisk until they form soft peaks. Add the yolks to the beaten whites and very gently whisk the mixture, just to combine. Set the eggs aside in the fridge while you cook the vegetables.

Preheat the oven to 450°F.

Combine the cubed sweet potato with 1 cup water in a large, nonstick, oven-safe skillet over high heat - or a regular, oven-safe skillet. Bee sure to coat the regular skillet thoroughly with oil. Bring to a boil, then reduce the heat to a simmer and cook, stirring occasionally, just until all the water has evaporated and the sweet potato is soft on the outside, about 8 minutes.

As soon as the water is evaporated, add the olive oil and onion, stir together, and season with salt and pepper. Cook over medium heat, stirring often, for about a minute.

Add the chopped kale and cook, stirring often, until the kale is wilted and dark green, about 2 minutes more. Spread the vegetables evenly over the bottom of the skillet, then pour the egg mixture on top and spread it in an even layer. Bake in the preheated oven until the frittata is puffed, cooked through, and very lightly browned on top, 5 to 6 minutes.

Let the frittata cool in the skillet for 5 minutes, then flip it onto a cutting board and cut it in half. Eat half for breakfast, with ½ a blood orange, cut in wedges.

Leftovers: Let the remaining half cool completely before storing in an airtight container in the fridge.

Nutrition Facts

Per Portion

Calories 280
Calories from fat 119
Calories from saturated fat 28.1
Total Fat 13.2 g
Saturated Fat 3.1 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 6.7 g
Cholesterol 289 mg
Sodium 330 mg
Potassium 733 mg
Total Carbohydrate 20.2 g
Dietary Fiber 4.1 g
Sugars 6.0 g
Protein 20.1 g

Dietary servings

Per Portion


Fruit 0.2
Meat Alternative 1.9
Vegetables 1.9

Energy sources


Pygal29%449.09587785749136140.9091305015103343%379.3506777354538282.7475975773511429%311.3062691895278140.3993237465103329%43%29%CarbohydratesFatProtein
Recipe from:
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