Spiralized Sweet Potato Kale Egg White Frittata

Kitchen Confidante

Ready in: 35 minutes
Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 4
Gluten Free

Ingredients

  • freshly ground black pepper, to taste
    Produce
  • 10-12 egg whites
    Milk, Eggs, Other Dairy
  • 1 1/2 cups chopped kale leaves (about 3 stalks, trimmed and stalks removed)
    Produce
  • 2 teaspoons kosher salt, plus more to taste
    Spices and Seasonings
  • 1/3 cup low fat milk
    Milk, Eggs, Other Dairy
  • 2 tablespoons olive oil
    Oil, Vinegar, Salad Dressing
  • 1/2 teaspoon paprika
    Spices and Seasonings
  • 1/3 cup grated parmesan cheese
    Cheese
  • 1/3 cup shredded mozzarella cheese
    Cheese
  • 1 sweet potato, ends trimmed, peeled and halved
    Produce
  • 1/2 medium yellow onion, peeled and thinly sliced
    Produce

Steps

  • Preheat the oven to 425 F and place anoven rack in the center of the oven.Using a spiralizer, make ribbons of your sweet potato. On the Inspiralizer, I used the Bblade.
  • Heat a 10-inch skillet (cast iron or non stick works best) over medium heat.
  • Add the oil and twirl the pan to evenly coat, making sure the coat the sides of the skillet.
  • Add the onion, and cook for about 3 minutes, or until they begin to wilt. Stir in the sweet potatoes, season with a light touch of salt, and let it cook for about 5 minutes, or until the sweet potatoes just start to soften and the onions caramelize, stirring occasionally. Stir in the kale leaves.Quickly whisk together the egg whites, milk, 2 teaspoons salt, pepper, and paprika.
  • Whisk inthe parmesan cheese, then pour the eggs into the skillet. Sprinkle with mozzarella cheese, then place in the oven to bake for about 18-20 minutes, or until the frittata is lofty and the center is no longer runny when you insert a knife.
  • Remove from the oven, let it stand for a few minutes before slicing and serving.

Nutrition

  • Calories: 239.37  cal  (11.97%)
  • Fat: 12.08  g  (18.58%)
  • Saturated Fat: 3.75  g  (23.41%)
  • Carbohydrates: 16.65  g  (5.55%)
  • Sugar: 6.81  g  (7.57%)
  • Cholesterol: 14.02  mg  (4.67%)
  • Sodium: 1519.18  mg  (66.05%)
  • Protein: 16.4  g  (32.79%)
  • Vitamin A: 9743.49  IU  (194.87%)
  • Vitamin K: 186.16  µg  (177.3%)
  • Vitamin C: 127.09  mg  (154.04%)
  • Vitamin B2: 0.54  mg  (31.9%)
  • Selenium: 19.69  µg  (28.13%)
  • Copper: 0.47  mg  (23.47%)
  • Calcium: 232.81  mg  (23.28%)
  • Vitamin B6: 0.4  mg  (19.84%)
  • Manganese: 0.37  mg  (18.54%)
  • Phosphorus: 183.34  mg  (18.33%)
  • Potassium: 582.68  mg  (16.65%)
  • Vitamin E: 2.38  mg  (15.86%)
  • Folate: 53.59  µg  (13.4%)
  • Magnesium: 46.67  mg  (11.67%)
  • Fiber: 2.86  g  (11.44%)
  • Vitamin B5: 0.81  mg  (8.07%)
  • Vitamin B12: 0.47  µg  (7.88%)
  • Vitamin B1: 0.11  mg  (7.56%)
  • Zinc: 1.07  mg  (7.12%)
  • Vitamin B3: 1.33  mg  (6.66%)
  • Iron: 1.19  mg  (6.63%)
  • Vitamin D: 0.32  µg  (2.1%)

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