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Brussels Sprouts, Kale and Bell Pepper Frittata

 
Brussels Sprouts, Kale and Bell Pepper Frittata
20

.

Yield

2

servings

Prep

15

min

Cook

15

min

Ready

30

min

Trans-fat Free, Low Carb
 

Ingredients

2 ½ tablespoons olive oil
1 small onions
peeled and chopped
1 cup mushrooms
button or cremini, sliced,
4 each brussels sprouts
outer layers removed, and thinly sliced
*
2 cups kale
chopped
*
1 x salt and black pepper
to taste
*
4 large eggs
3 tablespoons milk
2 slices swiss cheese
cut into small pieces

Directions

In a medium nonstick skillet, add 1 tablespoon olive oil, and heat over medium heat until hot.

Add the onions, and cook unit soft, 3 to 5 minutes.

Add the mushroom, stirring occasionally, and cook until mushrooms are soft, another 3 to 4 minutes.

Stir in the brussels sprouts and kale, and cook for another 3 minutes or so until sprouts are softened and become brightly green.

Season with salt and black pepper.

While you're cooking the vegetables, in a medium bowl, whisk together the eggs and milk until foamy and well mixed. Season with ¼ teaspoon salt and ⅛ teaspoon black pepper.

Stir in the cheese pieces.

Once the vegetables are cooked, spread the veggies evenly in the skillet.

Drizzle remaining 1½ tablespoons of olive oil along the side of the pan.

Pour the egg mixture all over the veggies, and cook over medium to medium-low heat for about 5 minutes until it sets.

Meanwhile preheat the broiler.

Once the egg mixture has set, place the skillet underneath the broiler, and keep cooking until the top becomes firm to touch, golden and brown, 2 to 3 minutes.

Remove the pan with a kitchen towel or an oven mitt, and be cautious that the handle of the pan is hot. So leave the towel or oven mitt around the handle to remind you that it's hot.

Run the edges of the frittata with a rubber spatula.

Invert it onto a serving plate.

Cut into wedges and serve warm with whole grain toast and fresh fruits if desired.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 237g (8.4 oz)
Amount per Serving
Calories 42573% of calories from fat
 % Daily Value *
Total Fat 35g 53%
Saturated Fat 11g 53%
Trans Fat 0g
Cholesterol 451mg 150%
Sodium 206mg 9%
Total Carbohydrate 3g 3%
Dietary Fiber 1g 4%
Sugars g
Protein 45g
Vitamin A 15% Vitamin C 6%
Calcium 31% Iron 12%
* based on a 2,000 calorie diet How is this calculated?

 

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