Tired of the same old boring scrambled egg whites? Like the idea of eggs for dinner, but not sure how to make them into a dinner meal? This frittata is sure to please — all while being exceptionally healthy and delicious.
1 shallot, minced
2 cloves garlic, chopped
¼ lb ground lean chicken or turkey
3 Tablespoons chicken broth
3 cups kale, chopped
8 egg whites
salt and black pepper to taste
Preheat broiler on low while you heat 1 tablespoon of the broth in a stainless-steel skillet. Sauté onion in the broth, over medium heat, stirring, until translucent. Add the chopped garlic and the ground meat, and cook for 3-4 minutes on medium heat, stirring and breaking up any clumps.
Add kale and the rest of the broth. Reduce heat to low, cover skillet, and continue to cook for 3-4 minutes longer. Season with salt and pepper, and stir well.
Beat egg whites, season with a bit of salt, and pour to cover the top of veggie/meat mixture evenly. Cook on low heat for 2 minutes without stirring.
Move skillet to the middle rack of the oven, about 7 inches from the broiler, so it has time to cook without the top burning. Eggs should be firm and cooked through in about 3 minutes.
Makes 2 servings
Nutritional Information per Serving
Fat: .5 g
Carbs: 2.9 g
Protein: 30 g