Kale, Potato and Onion Frittata

Kale, Potato and Onion Frittata

Serves 4

INGREDIENTS:

Vegetable oil cooking spray
1 yellow or white onion, sliced
1 lb kale, trimmed, blanched 3 minutes in boiling water, drained, squeezed and coarsely chopped
2 cups boiled diced potatoes
2 whole eggs
2 egg whites
1/2 teaspoon paprika (preferably smoked)

PREPARATION:

Heat oven to 400°. In a medium cast-iron skillet coated with cooking spray, cook yellow onion over medium heat, stirring, 5 minutes. Add kale and garlic; stir 5 minutes. Add potatoes. Whisk eggs, egg whites, 2 tbsp water and paprika in a bowl; stir into kale-potato mixture. Cook over medium-low heat 1 minute. Transfer skillet to oven; bake until eggs are set and center is slightly runny, 6 to 8 minutes. Broil until top is golden, 1 minute.

SERVE WITH A baked tomato and a salad per person. Halve tomato. Top each half with 2 tbsp grated Parmesan, 1 tsp olive oil and ⅛ tsp each chopped garlic, thyme, basil and parsley; season with pepper. Broil 3 to 5 minutes. Combine 1 cup mixed lettuces, 1 slice red onion and 1/2 tsp each vinegar and olive oil.

THE SKINNY:

153 calories per serving, 3 g fat (1 g saturated), 24 g carbs, 4 g fiber, 9 g protein

WITH SIDES: 383 calories per serving, 20 g fat (6 g saturated), 34 g carbs, 7 g fiber, 19 g protein