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Thursday, August 7, 2014

[Healthy_Recipes_For_Diabetic_Friends] Baked Eggs and Kale Parmesan (Frittata) - 14.8g Carbs, 2.3g Fiber, 3.5g Sugar

Baked Eggs and Kale Parmesan (Frittata) - 14.8g Carbs, 2.3g Fiber, 3.5g Sugar

From: Doue M.D., Jonathan (2013-01-18). Kale Recipes: The Ultimate Collection - Over 100 Delicious & Best Selling Recipes (Kindle Locations 209-211). Encore Publishing. Kindle Edition.
Prep Time: 10 min
Cook Time: 15 min
Ready In: 25 min
Servings: 4

4 cups (1 bunch kale, preferably lacinato or dinosaur kale)
2 tomatoes, diced
6 eggs
1/3 cup parmesan cheese, freshly grated
1/3 cup ground almond meal
1/2 cup chopped leek
1 Tbsp sea salt (Omitted for nutrition!)
Fresh ground black pepper
2 Tbsp olive oil

1. Preheat the oven to 375 degrees F. Add oil to a 8 or 10 inch cast iron pan. Heat oil over medium heat. Add leeks and sauté until the leeks begin to brown. Spread leeks evenly around the bottom of the pan and remove from heat.

2. Wash and remove stems from kale, and chop roughly. Bring 1-2 quarts of water to a rolling boil in a pot, then add a tablespoon of sea salt. Submerge chard in boiling water for 1-2 minutes or until tender. Drain completely in colander.

3. In a bowl, beat 6 eggs thoroughly. Line cast iron pan with an even layer of kale (on top of the evenly spread leeks). Sprinkle chopped tomatoes on top of kale. Add a generous amount of ground black pepper. Then pour beaten eggs over the vegetables (use a spoon to make sure the egg mixture spreads all the way to the outer edge of the pan). Spread grated cheese evenly over the eggs, and then top with almond meal. Do NOT stir ingredients to combine.

4. Bake for 15-18 minutes or until eggs are firmly set. Place under the broiler for 1 minute or until the almond meal begins to brown in spots. Slice and serve.

Nutrition From: www.caloriecount.about.com
Does not include "1 Tbsp sea Salt!"
Servings: 4
Serving Size: 241 g
Nutrition per Serving: 303 Calories, 175 Calories from Fat, 19.4g Total Fat, 5.8g Saturated Fat, 0g Trans Fat, 259mg Cholesterol, 302mg Sodium, 584mg Potassium, 14.8g Total Carbs, 2.3g Dietary Fiber, 3.5g Sugars, 20.8g Protein
Vitamin A 229% - Vitamin C 150% - Calcium 34% - Iron 24%
Nutrition Grade: B+

Good points:
    High in calcium
    High in phosphorus
    High in selenium
    Very high in vitamin A
    Very high in vitamin C

Bad points:
    Very high in cholesterol