KALE, RED ONION AND
TOMATO FRITTATAYou like omelets, right? Well, a frittata is es-
sentially the same thing but easier to make
than an omelet. Here, you’ll be mixing three
delicious veggies into the egg whites for a
hearty, high-protein breakfast that will keep
you energized all morning. Put 1 cup of torn
fresh basil leaves in the skillet when adding the
onions for more flavor.MAKES 4 SERVINGSNutrition Facts Per Serving: Calories 145, Total
Fat 3g, Saturated Fat 0g, Protein 16g, Carbohydrates
18g, Cholesterol 0mg, Fiber 4g, Sodium 225mg
Dietary Exchange: 3 Vegetable, 2 Meat, 1 Fat8 cups washed kale, tough ribs
removed, chopped into 1-inch pieces
2 tablespoons water
12 large egg whites, or 1 pint of liquid
egg whites
1 teaspoon extra-virgin olive oil
1 teaspoon chopped fennel seeds
1 tablespoon minced garlic
Crushed red pepper flakes to taste
½ cup thinly sliced red onion
1 cup cherry tomatoes, halved
Salt- Preheat the oven to 350° F.
- Place the kale in a microwave-safe dish with
2 tablespoons of water, cover with parchment
paper and cook on high until tender, 3 to 5
minutes. Drain excess water, and reserve. - Whisk the egg whites in a mixing bowl and
set aside. Pour the olive oil into a large non-
stick skillet, place over medium-high heat, add
the fennel seeds and garlic, and cook until the
garlic is golden brown, about 1 minute. Add
the red pepper flakes and onion. - Reduce the heat to medium and cook the
onion until soft, 3 to 4 minutes. Add the toma-
toes and kale, season with salt, and cook until
the mixture is hot. Add the egg whites and
mix well. Once the egg whites are almost set,
transfer the skillet to the oven and bake until
the eggs are cooked through, about 2 minutes.
RecRemove the skillet and serve immediately.
ipe
fro
m^ R
occ
o^ D
iSp
irito
’s^ “
The
Ne
gat
ive^
Cal
orie
Die
t:^ L
ose
up
to^
10
Pou
nds
in^
10
Day
s^ w
ith^
10
All^
You
Ca
n^ Ea
t^ Fo
ods
.
DiabetesSelfManagement.com 49