Diabetes Forecast

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Kale and Tomato Frittata

Per Serving

Kale and Tomato Frittata

Makes: 6 servings
Serving Size: 1/6 of recipe
Calories 135
Fat 6 g
Saturated Fat 2.1 g
Trans Fat 0 g
Carbohydrate 12 g
Fiber 2 g
Sugars 8 g
Cholesterol 100 mg
Sodium 400 mg
Potassium 790 mg
Protein 9 g
Phosphorus 140 mg
Choices: Vegetable 2, Lean Protein 1, Fat 1
  • Makes: 6 servings
  • Serving Size: 1/6 of recipe
  • Preparation Time: 20 minutes
  • Cooking Time: 15 minutes


2 cups fresh kale, ribs removed, washed, and coarsely chopped
3 large whole eggs
3 egg whites
2 Tbsp. fat-free milk
Dash hot sauce
1 Tbsp. olive oil
1/2 cup chopped red onion or shallots
2 scallions, minced
1 garlic clove, minced
1 Tbsp. fresh minced basil
1/2 tsp. sea salt
1/4 tsp. freshly ground black pepper
2 med. tomatoes, thinly sliced
1/2 tsp. paprika
1/4 cup crumbled feta cheese
3cupslow-sodium vegetable juice


  1. Fill a large saucepan two-thirds full of water and bring to boiling. Add the kale, pushing it into the water, and cook, uncovered, for 6 to 7 minutes. Drain the kale and press out the water; set aside.
  2. In a bowl, whisk together the eggs, egg whites, milk, and hot sauce; set aside.
  3. In a large ovenproof skillet, heat the olive oil over medium heat. Add the onion and sauté for 3 to 4 minutes, until soft. Add the scallions and garlic, and sauté for 1 minute. Add the cooked kale, basil, salt, and pepper, and cook for 1 minute.
  4. Set the oven to broil with a rack about 5 inches from the heat source. Meanwhile, pour the egg mixture over the kale mixture in the skillet. Let the eggs cook, undisturbed, for about 4 minutes. Use a spatula to gently lift the eggs around the edges and allow any uncooked egg mixture to flow to the bottom of the pan and cook for 1 to 2 minutes more, until the egg is almost set.
  5. Lay the tomato slices in overlapping circles over the cooked eggs. Sprinkle with the paprika and feta cheese. Place the skillet in the oven and broil for about 3 minutes, until the tomatoes are lightly browned, the feta cheese is melted, and the eggs are completely set. Remove the pan from the oven and cut the frittata into six wedges to serve. Serve each wedge with 1/2 cup vegetable juice.

Featured Video: Cooking With Kale



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