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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 stainless steel 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 stainless steel 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.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Healthy Breakfast Fritata
1.00 serving
293.78 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 852.40 mcg 1065.5 65.3 excellent
vitamin C 124.23 mg 207.1 12.7 excellent
vitamin A 9270.30 IU 185.4 11.4 excellent
tryptophan 0.31 g 96.9 5.9 excellent
selenium 39.29 mcg 56.1 3.4 very good
protein 26.13 g 52.3 3.2 very good
manganese 0.94 mg 47.0 2.9 good
vitamin B2 (riboflavin) 0.76 mg 44.7 2.7 good
iodine 59.44 mcg 39.6 2.4 good
vitamin B12 (cobalamin) 1.75 mcg 29.2 1.8 good
phosphorus 258.36 mg 25.8 1.6 good
vitamin B6 (pyridoxine) 0.50 mg 25.0 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Healthy Breakfast Frittata

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For education only, consult a healthcare practitioner for any health problems.

 

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