Kale & Salmon Puregg Egg Whites Frittata

● 40 min ● Serves 8-10 ●

  • High protein
  • Sugar-free
  • Low-carb 

 

Egg whites contain all the essential amino acids your body needs to nourish muscle and provide optimum health. They have no fat or cholesterol and are very low in calories so you can enjoy them freely as part of a healthy diet. Kale is loaded with antioxidants and easily digestible nutrients to help protect against disease and illness. This frittata is low in calories but high in flavour and freezer friendly too.

 

Ingredients

  • 1 tsp coconut oil
  • 1 leek, chopped
  • 4 spring onions, finely sliced
  • 2 garlic cloves, minced
  • 2 cups kale, stems removed and finely chopped
  • 4 tbsp fresh dill, finely chopped, reserving some leaves to garnish
  • 2 tbsp fresh parsley, finely chopped
  • 1 cup Puregg Egg Whites
  • 200g low-fat cottage cheese
  • 150g reduced salt smoked salmon 
  • Salt and pepper, to taste
  • 3-4 tbsp Parmesan cheese

 

Method

  1. Preheat the oven to about 180C 
  2. Melt the coconut oil in a oven-proof pan and add the leek, spring onions and garlic. Cook over a medium-low heat for 5 minutes.
  3. Stir in the kale, dill and parsley and cook for a further 5 minutes or until softened. Transfer to a bowl and set aside.
  4. In a large bowl, beat the Puregg Egg Whites with 150g of the cottage cheese. Season generously with salt and pepper.
  5. Turn on stove, place half of the green mixture in the pan, layer a few strips of smoked salmon on top.

Pour the egg mixture over the smoked salmon, shaking the pan so it covers all ingredients. Top with remaining greens, smoked salmon, cottage cheese, dill and optional Parmesan

  1. Cook for 10 minutes or until the frittata is almost set but still wobbly in the middle.
  2. Transfer to the grill and cook for 6-7 minutes or until frittata is set and golden.

 

Top Tips!

  • Reserve some kale leaves and crisp them up in the oven in the last 2 minutes of cooking. Serve up a wedge of frittata with crispy kale on top.

Swap the leek for ½ a brown onion.