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Breakfast Frittata

The most common problem I have seen in helping people with their nutrition has been struggles with breakfast. Most of the conversations begin with me asking about what he or she eats for breakfast, and the most common response is either “nothing,” or “I don’t know, usually a small bowl of honey nut cheerios or other cereal.” Clearly, eating nothing is a really bad idea, as it sets you up for a day of intense hunger which will surely lead to pretty unhealthy choices around lunchtime. However, the small bowl of sugary cereal is nearly as negative, as it spikes your blood sugar to start the day, and still does not keep you full, leading to similarly unhealthy choices at lunch.

Now, I know that many people have to rush out of their house pretty quickly in the mornings, and don’t necessarily have time to sit down to a plate of eggs, vegetables, and oatmeal every day. However, that does not mean you should have to sacrifice your health for the sake of a quick morning. If you make this quick and easy frittata on Sunday, you’ll be able to pop a slice into the microwave or oven and have a healthy, protein packed breakfast every day of the week. Paired with a slice of sprouted grain toast, or a piece of fresh fruit it will keep you full until lunch.

Ingredients:

  • 12 large eggs, beaten
  • 4 oz. bacon, chopped
  • 1 pound kale, chopped
  • 20 cherry tomatoes, halved
  • ½ T red pepper flakes (optional)
  • Salt and pepper to taste

Steps:

  • In a large bowl, whisk the eggs together, and set aside.
  • Heat a large, oven proof skillet (preferably nonstick, Tfal, or seasoned cast iron) over medium to medium high heat, and saute the bacon until it begins to render some of its fat. When the bacon is about halfway through cooking, add the tomatoes and then the kale. Cook until the kale just starts to change color, the bacon has crisped, and the tomatoes are starting to pop. Season with the red chili flake if using, and the salt and pepper.
  • Pour in the egg mixture, and cook until the eggs set around the edges of the pan, about 5 minutes. In the meantime, preheat your broiler in the oven to high.
  • When the eggs have set, transfer to the oven, and cook until the middle has set completely, and the top is just starting to brown.
  • Remove from the oven, and slide out of the pan onto a cutting board. Let the frittata cool for 5 minutes, and then slice into six servings.

Nutrition: Per 1 slice serving

  • Calories: 230
  • Carbohydrates: 9g
  • Protein: 18g
  • Fat: 13g

 

 

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