Cottage cheese, kale and smoked salmon frittata
User Reviews
4.6
28 reviews
Excellent
Cottage cheese, kale and smoked salmon frittata
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A herb packed frittata that's low in calories but full of flavour. Serve cold for breakfast or with a light salad for lunch. Add a couple of tablespoons of crumbled low-fat feta cheese or grated Parmesan if desired. You will need a 23cm (9inch) oven safe frying pan or skillet.
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Ingredients
- cooking spray or olive oil to cook
- 2 leek finely chopped
- 5 spring onions finely sliced
- 2 cloves garlic minced
- 2 cups spinach or kale, stems removed, finely chopped, baby
- 1 dill finely chopped (reserve some leaves to garnish, small bunch fresh
- 2 tbsp parsley finely chopped, flat leaf, fresh
- 6 egg large
- 7 ox cottage cheese 4% or fat-free
- 1 tsp onion granules optional
- 3 ½ oz smoked salmon
- salt freshly ground
- black pepper freshly ground
Instructions
- Mist a 23cm (9inch) non-stick frying pan with cooking spray. Cook the leeks, spring onions and garlic over medium-low heat for 5 minutes.
- Stir in the spinach, dill and parsley and cook for a further 5 minutes, or until softened. Transfer to a bowl and set aside.
- Beat the eggs and ⅔ of the cottage cheese in a large bowl. Add the onion granules and season generously with salt and pepper. Mix together.
- Clean the frying pan and mist with oil. Scatter about half of the leek / spinach mixture on the pan and then add a few strips of smoked salmon.
- Spoon some of the beaten egg over the top and shake the pan so the egg covers all the ingredients.
- Start cooking the frittata over low heat and then layer the remaining vegetables and salmon over the top.
- Add the rest of the egg and top with spoonfuls of the reserved cottage cheese. Season with pepper and scatter with some dill fronds. Cook for 8-10 minutes or until the frittata is almost set with a wobble in the middle.
- Place under a medium-hot broiler (grill) and cook for 6-7 minutes or until the frittata is set and golden brown.
Equipments used:
Notes
- Add some crumbled feta cheese or a little grated Parmesan if you like
- You can replace the smoked salmon with flaked cooked salmon which is not as salty.
Nutrition Information
Show Details
Calories
165kcal
(8%)
Carbohydrates
10g
(3%)
Protein
15g
(30%)
Fat
8g
(12%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
3g
(15%)
Trans Fat
0.03g
(2%)
Cholesterol
252mg
(84%)
Sodium
319mg
(13%)
Potassium
365mg
(8%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
2866IU
(57%)
Vitamin C
16mg
(18%)
Calcium
101mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 165 kcal
% Daily Value*
| Calories | 165kcal | 8% |
| Carbohydrates | 10g | 3% |
| Protein | 15g | 30% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 252mg | 84% |
| Sodium | 319mg | 13% |
| Potassium | 365mg | 8% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 2866IU | 57% |
| Vitamin C | 16mg | 18% |
| Calcium | 101mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.6
28 reviews
Excellent
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