|Eating vegetables for breakfast is a great diet trick, and this Red Kale and Cheese Omelet can help!|
(Here's the latest featured recipe for our Month of Daily Phase One recipes. This Red Kale and Cheese Omelet for Two that I first posted in 2008 is such a great Phase One option. If you can't find the Red Russian Kale, just make this with another type of kale.)
This omelet with kale, onion, and cheese is something I first made in August when my garden was bursting with Red Russian Kale, but this idea of using greens in an omelet is still a good one, even if you have to buy the kale. This is really a simpler, quicker variation of the Red Russian Kale and Red Onion Savory Breakfast Squares I posted earlier, but if you're cooking for one or two you might like this recipe even better. Everyone needs to eat more greens, and this is a tasty way to get some into your diet.
Wash and coarsely chop kale until you have about 2 cups chopped kale. If you don't have red kale, you can use other kale varieties in this, but they may need to be sauteed a bit longer.
Heat olive oil in non-stick 10" frying pan, then saute chopped onion 2-3 minutes. Add kale and let it start to wilt.
Keep turning kale over as it wilts for 2-3 minutes, until it has reduced in size below the top of the pan.
Check the bottom of the pan to see if you need a bit more oil, the pour in beaten egg and top with grated cheese. Reduce heat and cook about 10 minutes, lifting the edges of the omelet with a plastic spatula and letting the uncooked portion run under.
When the omelet is almost completely cooked but still a bit wet-looking, flip one side over the other. (Photographer error - I'm not sure why I didn't take a photo of that!) Serves two happy breakfast eaters.
Red Kale and Cheese Omelet for Two
(Makes 2 servings, recipe created by Kalyn)
5 eggs, beaten well
1/2 tsp. Spike Seasoning (Optional, but Spike is really good in eggs. Use other seasonings as desired if you don't have Spike.)
2 T chopped onion or red onion
1-2 tsp. olive oil (or more, depending on your pan)
3 oz. chopped kale (2 cups chopped kale. You could use other greens like chard, collards, spinach, or broccoli rabe.)
1/3 cup grated white cheese (I used a low-fat blend called pizza cheese which had Mozarella, Provolone, Romano, and Parmesan cheese)
Beat eggs with Spike seasoning in small bowl.
Heat olive oil medium high in non-stick 10" frying pan. Add onions and saute about 2 minutes, until soft but not browned. Add kale all at once (it will be above the top of the pan.) Let kale wilt for a minute or two, then use a large turner to turn it over so it wilts evenly and reduces in size by at least half. This will take 2-3 minutes.
Check pan to see if you need more oil before you add the eggs, and add more if needed. Add eggs all at once, then immediately lower heat to low. Let omelet start to cook, and when you see firm edges, gently lift them with the turner and let the uncooked egg run under. Cook about 10 minutes, until eggs are mostly set but still wet looking. Then use turner and gently flip one half of omelet over onto the other half. Cook 1-2 minutes more if needed, then slide omelet out on to serving plate.
Serve topped with fresh parsley if you have parsley in your garden that's begging to be used. This is great served with sour cream on top.
South Beach Suggestions:
This is a great breakfast, brunch, or dinner for any phase of the South Beach Diet or any type of low-glycemic eating plan. For phase two or three. serve with toast made from South Beach Diet Friendly Whole Wheat bread, or fruit on the side.(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
More Dishes with Eggs and Kale
More Dishes with Eggs and Kale
Red Russian Kale and Red Onion Savory Breakfast Squares
Eggs and Kale Parmesan from Gluten-Free Bay
Frittata with Tuscan Kale from Lucullian Delights
Kale Frittata from Too Many Chefs
Kale Frittata from The Inquisitive Palate
Parsnip, Carrot, and Kale Frittata from I Heart Kale
Kale and Smoked Bacon Quiche from Taste Buddies
Baked Eggs with Cavolo Nero from Cook (almost) Anything At Least Once
Kale Omelet from Tiny Morsels
Potato and Kale Spanish Tortilla from Love and Olive Oil
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