Frittatta is a delicious and efficient way to get protein and nutrients into one dish without processed carbs. Frittatta is a lot like a quiche sans pie crust. Frittattas are made with numerous ingredients (i.e. asparagus, bacon, etc), so why not “kale” one up? A warning: my frittattas — and my recipes in general — are heavy on vegetables and light on eggs. The eggs also play an important role, however: they are rich in choline, which helps with brain function and focus.
- 6 eggs
- 1 tablespoon water
- 1/8 teaspoon sea salt
- 2 grinds fresh ground pepper
- Dash of granulated garlic (or garlic powder)
- 1/2 brown onion, chopped
- 4 cups broccoli, steamed and chopped
- 1 cup kale leaves, without stalks, chopped
- 1/4 cup chopped parsley
- 1/2 tablespoon olive oil
- 1/4 cup shredded cheddar or mozzarella cheese
Steam sautee the chopped onion in the olive oil by heating a large skillet, coating the bottom and sides of the pan with olive oil, tossing onions into the oil into covered with oil. Cover and cook on low heat for 5 minutes until translucent and tender (not crunchy). If at any point the onions start to become dry, add a tablespoon of water to the pan, re-cover and cook. Be patient with your onions and allow them to cook slowly.
Push kale leaves off of their tough stems and chop coarsely.
Sautee kale leaves with onions for 2 minutes — just long enough to coat them with oil and let them wilt.
Next, vigorously whisk eggs, water, sea salt, pepper and granulated garlic in a large bowl until foamy bubbles form on the top layer.
Gently mix in onion, kale, steamed broccoli and parsley.
Pour wet mix back into heated, oiled pan. Cook on low heat until most of egg mixture is cooked except for the top.
Sprinkle cheddar cheese on top of the egg mixture in pan.
Take pan off stove and put under broiler for 2 – 4 minutes until top of frittatta is cooked and cheese is slightly melted.
Remove from broiler, cut into wedges and serve with fresh parsley sprinkled on top.