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Healthy Breakfast Frittata

15 Jul

Enjoy this healthy Frittata any time of day, courtesy of George Mateljan the author of “The World’s Healthiest Foods”

Healthy Breakfast  Frittata Prep and Cook Time: 20 minutes

Ingredients:

Directions:

  1. Mince onion and chop garlic let them sit for 5 minutes to enhance their health-promoting benefits.
  2. Preheat broiler on low.
  3. Heat 1 TBS broth in a 9-10 inch stainless steel skillet. Healthy Sauté onion over medium heat, for about 3 minutes, stirring often.
  4. Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.
  5. Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered for about 5 more minutes. Season with salt and pepper, and mix.
  6. Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.
  7. Place skillet under broiler in middle of oven, about 7 inches from the heat source so it has time to cook without the top burning. As soon as the eggs are firm, it is done, about 2-3 minutes.Serves 2

Healthy Cooking Tips:

It is important to chop kale fine so it cooks in a shorter amount of time and allows its flavor to integrate with the other flavors. Also, make sure you break up the clumps of meat with a spoon while sautéing. This will also allow the flavor of the meat to seep into the other ingredients. Use a stainless steel skillet as close to 9-10 inches as possible so the vegetables don’t overcook and you have some height to your frittata.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Healthy Breakfast Frittata is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn’t contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe’s in-depth nutritional profile that includes values for dozens of nutrients – not just the ones rated as excellent, very good, or good – please use the link below the chart.) To read this chart accurately, you’ll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.” Read more background information and details of our rating system.

Healthy Breakfast Fritata
1.00 serving
281.30 grams
293.78 calories
Nutrient Amount %DV Nutrient
Density
World’s Healthiest
Foods Rating
vitamin K 852.40 mcg 1065.5 65.3 excellent
vitamin C 124.23 mg 207.1 12.7 excellent
vitamin A 9270.30 IU 185.4 11.4 excellent
tryptophan 0.31 g 96.9 5.9 excellent
selenium 39.29 mcg 56.1 3.4 very good
protein 26.13 g 52.3 3.2 very good
manganese 0.94 mg 47.0 2.9 good
vitamin B2 (riboflavin) 0.76 mg 44.7 2.7 good
iodine 59.44 mcg 39.6 2.4 good
vitamin B12 (cobalamin) 1.75 mcg 29.2 1.8 good
phosphorus 258.36 mg 25.8 1.6 good
vitamin B6 (pyridoxine) 0.50 mg 25.0 1.5 good
World’s Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Healthy Breakfast Frittata

WHFoods: Healthy Breakfast Frittata.

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Posted by on July 15, 2010 in Diet, Health, Nutrition, Recipes

 

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