The World's Healthiest Foods

Healthy Breakfast Frittata

This great tasting frittata recipe is full of healthy benefits along with giving you a substantial breakfast that will sustain you for hours. If you like lamb or turkey, it is a perfect complement to the kale and will satisfy even the hardiest of appetites.

Healthy Breakfast Frittata Prep and Cook Time: 20 minutes

Ingredients:
½ medium onion, minced
4 medium cloves garlic, chopped
¼ lb ground lamb or turkey
2 + 1 TBS chicken broth
3 cups rinsed and finely chopped kale, (stems removed)
2 whole free range chicken eggs
3 egg whites
salt and black pepper to taste
Directions:

  1. Preheat broiler on low.
  2. Heat 1 TBS broth in a 9-10 inch non-stick skillet. Healthy Sauté onion over medium heat, for about 3 minutes, stirring often.
  3. Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.
  4. Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered about 5 more minutes. Season with salt, pepper and mix.
  5. Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.
  6. Put under broiler in middle of oven, about 7 inches from the heat source, on low, so it has time to cook without the top burning. When it gets firm it is done, about 2-3 minutes.

    Serves 2
Healthy Cooking Tips: It is important to chop kale fine so it cooks in a shorter amount of time and integrates with the other flavors. Also, make sure you break up the clumps of meat with a spoon while sautéing. This will also allow the flavor of the meat to seep into the other ingredients. Use a non-stick skillet as close to 9-10 inches as possible so the vegetables don’t over cook and you have some height to your finished frittata.
This page was updated on: 2004-10-08 14:26:06
© 2002 The George Mateljan Foundation