Thursday, July 3, 2014

Summer Kale & Feta Frittata

One thing my clients hear again and again is to plan ahead!  I encourage everyone (including you) to think about meals and snacks ahead of time... even dietitians don't always make the best decisions when faced with a last minute choice :)

That being said, even the best intentions sometimes go awry- like the time you were going to make grilled chicken and vegetable kabobs but then 6pm rolls around and you realized you forgot to take the chicken out of the freezer to defrost.  This is the reason I encourage folks to keep backup ingredients on hand. 

Last night was one of those nights in the Davis household.  Starting a new business, while helping to plan a bridal shower, and getting ready for a big backing trip in Alaska is keeping me very busy and the day got away from me.  I still managed to fit in my workout, but needed to get something for dinner prepped quickly!  I had just received my Produce Box delivery yesterday and had some beautiful red kale and cute little fingerling potatoes.  So in enters one of my favorite back up meals... breakfast for dinner!

Preheat oven to 425 degrees and chop up potatoes in small 1/2 inch pieces until you have about a cup chopped.  Hint- the smaller pieces are cut, the faster you will have dinner on the table.  Lightly coat a pie plate with non-stick spray and toss potatoes in 1 Tb olive oil plus a pinch of salt and pepper.  Spread evenly in pie plate and let cook in hot oven for 15-20 minutes, until browned, stirring once. 

Meanwhile, sauté your kale (or any vegetable of your choice) in 2 Tb water and 1 tsp olive oil.  While kale is cooking, make your egg mixture: whisk together eggs, egg whites, milk, feta and seasoning.  When kale is tender, but still bright green, mix into your egg mixture. 

Pour your mixture over the potatoes and pop back into the oven.  Cook for about 20 minutes.  While the frittata is cooking, make a simple side salad to balance out your meal.  When the eggs are set and the frittata is browned, you are ready to roll!
Plate your frittata with your salad (mine was simply bibb lettuce from The Produce Box, artichoke, carrots, olives, pumpkin seeds, and homemade vinaigrette). And dig in!
Even Buddy was trying to get some!  Typical Buddy...

Summer Kale & Feta Frittata
1 cup diced potato
1Tb olive oil
Pinch of salt and pepper
1 bunch red kale (or 2-3 cups chopped veggies of choice)
1tsp olive oil
2Tb water
6 whole eggs
3/4 cup egg whites (about 6 egg whites)
1/4 skim milk
1/2 cup crumbled feta cheese
1/4 tsp ground black pepper
1tsp dried Italian seasoning
1. Preheat oven to 425 degrees.  Lightly coat pie plate with non-stick spray.  Toss potatoes with olive oil and salt and pepper and spread in pie plate.  Cook for 15-20 minutes until potatoes are tender and browned.
2. Meanwhile, sauté kale with 1tsp olive oil and water until tender but still green.
3. Whisk together eggs, egg whites, milk, feta, black pepper and Italian seasoning.  Stir in eggs and pour over potatoes in pie plate.  Bake for about 20 minutes, or until frittata is set and browned. 
Makes 4 servings
Nutrition info per serving: 294 calories, 17gm fat, 6gm saturated fat, 14gm carbohydrate, 2gm fiber, 2gm sugar, 21gm protein