Baked Kale Frittata
This recipe is quick and easy to prepare, and is loaded with nutrients. Try it for breakfast, lunch, or dinner.
Average Cost: $9.50 
Prep Time: 10 minutes 
Average Cook Time: 30 minutes 
Average Servings: 6 Recipe Source: GET FRESH! Division of Nutritional Sciences, Cornell University and Cornell Cooperative Extension, 2001
Ingredients
- Vegetable cooking spray
- 1 Bunch kale leaves (3 cups chopped)
- 1 Large onion (1 cup chopped)
- 1 Tsp vegetable oil
- 1/4 Cup water
- 5 Eggs
- 1/2 Cup skim milk
- 2 Ounces low-fat cheddar cheese (1/2 cup grated)
- 1/2 Tsp salt
- 1/4 Tsp pepper
Directions
Step 1
Preheat oven to 375° F. Coat 9-inch round baking pan with vegetable cooking spray. Wash and chop kale. Chop onion.
Step 2
Heat oil in large frying pan on medium-high. Add onion. Sauté 3 to 5 minutes, until soft and brown. Stir in kale and water. Cover and cook 5 minutes. Remove pan from heat and allow mixture to cool.
Step 3
In large bowl, combine eggs, milk, cheese, salt, and pepper. Blend in kale mixture. Pour mixture into baking pan. Bake 20 min.
Step 4
Remove from oven and let set for 2 to 3 minutes. Slice into 6 wedges.
Utensils Needed
- Cutting board
- Sharp knife
- Measuring cups & spoons
- Large mixing bowl
- Large frying pan
- 9-inch round baking pan
NUTRITION FACTS
Serving Size: 1/6 of recipe
| Nutrients | Amount |
|---|---|
| Calories | 100 |
| Total Fat | 5 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 140 mg |
| Sodium | 340 mg |
| Total Carbohydrates | 5 g |
| Dietary Fiber | 1 g |
| Total Sugars | 2g |
| Added Sugars | 0 g |
| Protein | 8 g |