Braised Kale Frittata

 

 

Ingredients

·        6 large eggs

·        4 large egg whites

·        3/4 teaspoon kosher salt

·        1/2 teaspoon black pepper

·        1/2 ounce Gruyère or Parmesan cheese, grated (3 TBSP)

·        2 tablespoons chopped oregano

·        Cooking spray

·        2 cups Braised Kale without cheese, drained, finely chopped

·        3/4 cup chopped cherry tomatoes

·         

 

Preparation

1. Preheat oven to 375°F. In a large bowl, whisk the first 6 ingredients (through oregano).

2. Lightly coat an 8-inch ovenproof cast-iron or nonstick skillet with cooking spray. Heat over medium. Add the kale and tomatoes. Cook, stirring, until hot (about 3 minutes). Add the eggs and swirl to distribute.

3. Transfer to the oven and bake until set and hot (about 20 minutes). Cut in wedges.

·        Prep Time: 12 minutes

·        Cook Time: 30 minutes

·        Yield: Makes: 4 servings (serving size: 1/4 frittata)

Nutritional Information

Calories per serving:	204
Fat per serving:	12.6g
Saturated fat per serving:	3.6g
Monounsaturated fat per serving:	6g
Polyunsaturated fat per serving:	2.1g
Protein per serving:	16g
Carbohydrates per serving:	7g
Fiber per serving:	2g
Cholesterol per serving:	283mg
Iron per serving:	3mg
Sodium per serving:	511mg
Calcium per serving:	155mg

 

Scrambled Eggs with Chilies

 

 

Ingredients

·        2 large eggs, plus 1 large egg white

·        Pinch of kosher salt and fresh pepper

·        Cooking spray

·        1 small jalapeño, seeded and minced

·        6 cherry tomatoes, halved (2.5 oz)

·        1 scallion, thinly sliced

·         

Make a Quick & Easy Cowboy Breakfast Hash

 

Preparation

1. Vigorously whisk the eggs, egg white, and salt and pepper in a bowl.

2. Heat a small skillet over medium-low heat. When hot, coat lightly with cooking spray. Cook chopped chilies and tomatoes until soft (2 minutes). Add eggs. Cook, stirring gently, until eggs are cooked through, as desired (1-2 minutes). Sprinkle with scallion. Serve hot.

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·        Prep Time: 5 minutes

·        Cook Time: 4 minutes

·        Yield: Makes 1 serving (serving size: 1 cup)

Nutritional Information

Calories per serving:	194
Fat per serving:	11.2g
Saturated fat per serving:	3.4g
Monounsaturated fat per serving:	4.7g
Polyunsaturated fat per serving:	2.2g
Protein per serving:	17g
Carbohydrates per serving:	6g
Fiber per serving:	1g
Cholesterol per serving:	372mg
Iron per serving:	2mg
Sodium per serving:	319mg
Calcium per serving:	77mg

 

to make for breakfast- Frittata with Ricotta and Mixed Greens

Frittata with Ricotta and Mixed Greens

 

Ingredients

·        1/3 cup plus 2 tablespoons olive oil, divided

·        1 medium red onion, finely diced

·        Pinch of red pepper flakes

·        1 pound chopped mixed greens (such as kale, Swiss chard, or mustard greens)

·        10 large eggs

·        2 tablespoons freshly grated Parmesan cheese

·        1/2 teaspoon salt, divided

·        1/2 plus 1/8 teaspoon freshly ground black pepper, divided

·        1 tablespoon red-wine vinegar

·        8 ounces part-skim ricotta

·        1 cup fresh basil leaves

·        3/4 cup fresh parsley leaves

·        1/4 cup fresh mint leaves

·        1 clove garlic, chopped

·        1 tablespoon pine nuts

 

Preparation

1. Preheat oven to 350°.

2. In a large nonstick skillet, heat 1 tablespoon oil over medium-high heat. Add onion and cook, stirring, until soft (about 4 minutes). Add pepper flakes and half of greens and cook until wilted and crisp-tender (about 5 minutes); place sautéed greens in a colander. Repeat with remaining greens. Cool slightly and squeeze dry; transfer to a bowl. Using paper towel, wipe out skillet and reserve.

3. In a large bowl, whisk together eggs, Parmesan, and 1/4 teaspoon each salt and pepper until smooth. Add to bowl with greens, vinegar, ricotta, and 1/8 teaspoon pepper; stir to combine. Fold the ricotta mixture into egg mixture.

4. In reserved skillet, heat 1 tablespoon oil over medium heat. Pour egg mixture into pan and cook until the sides are set (about 8 minutes). Transfer to oven and bake until completely set (about 15 minutes).

5. To make pesto: Combine basil, parsley, mint, garlic, and pine nuts in a food processor and process until all ingredients are coarsely chopped. With the motor running, slowly add the remaining 1/3 cup oil and season with 1/4 teaspoon each salt and pepper.

6. Remove frittata from oven and invert onto serving platter. Slice into 8 wedges and serve with pesto.

Prep: 15 minutes; Cook: 40 minutes; Total time: 55 minutes.

·        Yield: Makes 8 servings (serving size: 1 wedge frittata with 1 1/2 tablespoons pesto)

Nutritional Information

Calories per serving:	280
Fat per serving:	22g
Saturated fat per serving:	5.4g
Monounsaturated fat per serving:	12.3g
Polyunsaturated fat per serving:	3.1g
Protein per serving:	14g
Carbohydrates per serving:	8g
Fiber per serving:	2g
Cholesterol per serving:	242mg
Iron per serving:	3mg
Sodium per serving:	347mg
Calcium per serving:	209mg

Good to Know

This recipe gets extra flavor from fresh pesto, so you won’t want to skimp on the basil.

perfect lunch /dinner lunch

The Perfect Runner's Lunch

Ultrarunner and chef Gregory Gourdet shows you how to make one of his favorite dishes.

Published

February 11, 2015

Chicken, Egg, and Kimchee Rice Bowl
4 ounces skinless, boneless chicken thigh meat
1 small clove garlic
1 pinch red jalapeño slices
1 pinch ginger julienne
1 ounce kimchee (all natural if store bought)
2 ounces sweet potato, sliced into thin quarters
1 ounce collard green julienne
1 egg
1 tablespoon olive oil
salt for seasoning
cooked white rice
1 teaspoon toasted sesame seeds and green onion for garnish
Instructions
Heat olive oil in a pan and sauté sweet potatoes until golden and cooked. Season with salt and then transfer from the pan. Now give the collard greens a quick sauté in hot oil. They should turn bright green, and then season them with salt.

In a non-stick pan, fry the egg sunny side up in olive oil. Make sure to get the bottom a bit crunchy with high heat. Season the egg with a little salt.

Season chicken with salt and chili flakes. Sear in hot oil until golden. Flip and add garlic, ginger and jalapeño. Once chicken is just cooked and aromatics are tender, add kimchee, toss, and heat through.
To serve, place sweet potatoes and collards over rice. Spoon chicken and kimchee over. Place the fried egg on top and sprinkle with sesame seeds

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