Kale, Potato, And Onion Frittata #


Ingredients #
- Olive oil or cooking spray
- 1 pound/bunch kale, cooked and chopped
- 2 medium red potatoes, cooked and diced
- 1 yellow or white onion, sliced
- 2 cloves garlic, chopped/minced
- 2 whole eggs + 2 egg whites
- 2 tablespoons water
- 1⁄2 teaspoon paprika
- Salt and pepper to taste
- Grated Parmesan cheese (optional)
Nutrition #
- Amount: 1⁄4 skillet
- Calories: 270
- Fat (g): 11
- Sat. Fat (g): 2.5
- Carb (g): 32
- Fiber (g): 5
- Protein (g): 16
- Gluten free, dairy free
More #
Directions #
- Heat oven to 400°F
- Trim kale greens from stem and chop. Blanch kale for 3 minutes in boiling water, drain, squeeze, and set aside.
- Boil or microwave potatoes until medium firmness, then cube and set aside.
- In a medium cast-iron skillet coated with olive oil, cook onion over medium heat for 5 minutes. Add kale and garlic; cook for 5 minutes. Add potatoes; cook for 2 minutes.
- In a large bowl, whisk eggs, egg whites, 2 tablespoons water and paprika. Stir in cooked kale-potato mixture.
- Coat the skillet again with cooking spray and cook the egg mixture over medium-low heat for 1 minute. Transfer skillet to oven; bake until eggs are set and center is slightly runny, about 8 minutes.
- Sprinkle Parmesan cheese on top after baked, if desired.
Cooking Tip #
Add extra egg whites for added protein and a fluffier frittata. Cooking with cast iron helps to increase the iron content of your diet and makes vegetarian sources of iron, from sources like kale, more absorbable.
Performance Fact #
This frittata provides quality protein including branched chain amino acids from the eggs for muscle building and repair. The potatoes provide complex carbohydrates for fuel during a workout. The antioxidants present in kale, onion, and garlic aid in cell repair and reduce exercise-induced oxidative stress.