Best Frittata

Have you ever wanted to spice up your breakfasts with variety and healthy ingredients? Make way for the “King of the Greens” – Kale. Eating various natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious, super foods like kale on a consistent basis may provide significant health benefits, including cancer prevention and lowered cholesterol. Here’s a list of other superfoods on WebMD: http://www.webmd.com/diet/features/superfoods-everyone-needs

I will add that I got most of this recipe from WHFoods’ website – http://www.whfoods.com/genpage.php?tname=recipe&dbid=40

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K and sulphur, containing phytonutrients. Beyond antioxidants, the fiber content of kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

So, enough of that. This really is the best fritatta. Here is what you’ll need.

Pork Sausage                                                                                                                                         1 Onion                                                                                                                                                           3 cloves of Garlic                                                                                                                                     1/4 cup of shredded Cheese                                                                                                                      3 leaves of Kale (stems removed)                                                                                                     5 Eggs                                                                                                                                                         1/4 cup vegetable Broth                                                                                                                    Optional – 1 cup of milk to add to the eggs, seared potatoes chopped up, oregano, basil, sauteed broccoli.

Chop up them veggies and preheat the broiler on low

Scramble them eggs! Add 1 cup of milk (optional). I don’t know why I keep using the colloquial “them” – it just seems right.

Turn the heat up (medium/high heat) on the pan and add the broth. Also, add a little olive oil at this point. 

Add the onions first – cook the veggies and saute until the onions are translucent (2-3 minutes) and the garlic is aromatic (1-1.5 minutes).

Throw the sausage in and cook through, 5-7 minutes. 

Next, throw in the kale until it is wilted and cooked through, 2-3 minutes.

Lower the heat to LOW. Now, add the scrambled eggs to the pan. Add salt and pepper to taste.Pour the eggs in. Cook the eggs on low for 2 minutes. Then, put this into the oven on the bottom rack. Leave it in the oven for 2-3 minutes, long enough for the eggs to cook but not burn on top. Take out of the oven and add the cheese.

Let it set for 5 minutes. Cut and serve. And enjoy!

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