아침쉬움

Garden Frittata

Name: Garden Frittata
Prep time: 25 min
Total time: 25 min
Yield: 4
Ingredients: 4 large eggs; 1/4 teaspoon ground black pepper; 1/4 teaspoon salt; 2 medium unpeeled red potatoes; 1/2 tablespoon olive oil; 4 cups Italian kale, or other kale variety; 1/4 cup chopped onion; 1/2 red bell pepper, chopped

This frittata with its blend of colorful vegetables and fresh eggs makes a deliciously nutritious single-dish meal for breakfast, brunch, or supper.

25 min4 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1

183

칼로리

단백질

21g

탄수화물

지방

식이섬유

당류

239mg

나트륨

포화지방 2 g · 콜레스테롤 206 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

eggs
4 large
ground black pepper
1/4 teaspoon
salt
1/4 teaspoon
unpeeled red potatoes
2 medium
olive oil
1/2 tablespoon
Italian kale, or other kale variety
4 cups
chopped onion
1/4 cup
red bell pepper, chopped
1/2

조리법

1
Beat eggs, pepper, and salt in large bowl; set aside.
2
Microwave potatoes until slightly soft, but not completely cooked; then cube. (Alternate method without microwave: Cube potatoes and boil 5 minutes until slightly soft; then drain.)
3
Chop remaining vegetables while potatoes cool. Mix vegetables together.
4
Heat oil in a 10-inch non-stick skillet. Sauté vegetables for 5 to 8 minutes; add to eggs and mix well.
5
Pour egg-vegetable mixture into the same skillet. Cook over low to medium heat until eggs are almost set, about 8 to 10 minutes.
6
Cover and let sit until eggs are completely set, about 5 minutes. Egg dishes should be cooked to 160 ºF.

출처: USDA MyPlate Kitchen · Produce for Better Health Foundation

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