An “on-the-go” breakfast idea to fuel the morning! This is packed with flavor, nutrients, and plenty of protein & healthy fat. It’s four ingredients, and the kale/Parmesan combination can be changed out for whatever you have on hand. Use bell pepper & avocado, or mushrooms & swiss…so easy! This recipe makes one serving…
1 egg plus 1 egg white
1/4 cup diced onion
1/4 cup torn kale
a little bit of shaved Parmesan cheese
1. Heat a small non-stick skillet to medium high and add a light coat of cooking spray. Add diced onion and sauté 2-3 minutes. Add torn kale and press down with a spatula so that it wilts quickly. If the onions get a little char on them, that only adds flavor!
2. Turn heat to low. Whisk egg and egg white together in a small cup, and pour into pan, swirling the pan around so the bottom of the pan is coated with a thin layer of egg.
3. Cover the pan (with a lid or plate), and wait 30 seconds, just to give the eggs a chance to steam and fully cook. Remove cover, turn heat off, and let the flat Frittata set for 5 minutes.
4. Sprinkle shaved Parmesan cheese down the middle of the flat Frittata, then carefully roll the Frittata up with your fingers. At this point you can plate it and eat it with a fork, or wrap it up in a paper towel and eat it on the go!
Serving Size: 1 Frittata Roll Up
Nutrition Facts Per Serving:
Calories: 130, Total Fat: 6 g, Saturated Fat: 2.5 g, Polyunsaturated Fat: 1.0 g, Monounsaturated Fat: 2.2 g, Cholesterol: 189 mg, Sodium: 215 mg, Carbohydrate: 4.5 g, Fiber: 1.5 g, Sugars: 0, Protein: 13 g.