Caramelized Onion and Kale Frittata

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This recipe turned out so well!  I don’t think I’ve ever enjoyed eating kale so much.  And there is a large quantity of kale in this dish.

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FYI – My personal trainer tells me I should be eating as many cruciferous veggies as I can.  Definitely 3 meals a day.  So this recipe helps me do this!

Ingredients:

  • 4 slices of bacon
  • 2 sweet onions
  • 1 bunch of kale
  • 6 sprigs of fresh thyme
  • 8 eggs
  • 1/3 cup 35% cream (if you want to go easy on the fat, you could substitute milk or cream of any fat percentage)
  • salt and pepper to taste

How-to:

1. Fry bacon on the stove top.  Make sure you leave the fat in the pan!  We’re gonna use that.  You should be sure to use a pan that will be the right size for your frittata because the entire process will be done in this pan.

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2. Once cooked to your liking (I like mine crispy), let the bacon chill out on some paper towel.

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3. Chop onions and add to bacon fat in pan.  Fry onions on medium heat.

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4. Stir the onions occasionally, but the idea here is to caramelize them.  It will probably take 10 minutes for the onions to get nice and brown and soft.

5. Meanwhile, take the ribs out of the kale and chop it all up.  Once onions are where we want them, add in the kale.  It will seem like an enormous amount of veggies in the pan.  This is a good thing!  And it will reduce as the kale wilts.

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6. Stir kale with onions over medium heat for about 5 minutes or until kale wilts and there’s enough room in the pan to add in the eggs.

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7. Run your fingers along each sprig of thyme to get the leaves off the stem.  Add to the veggie mixture.  Thyme really adds a lot to this dish and it smells so good while you’re cooking with it.  Add some salt and pepper at this point.

8.  Beat 8 eggs and 1/3 cup 35% cream in a bowl.  Add to your pan and quickly stir it around so that the eggs get mixed evenly with the veggies.  Once mixed, crumble the bacon and sprinkle evenly over the frittata.

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9. Continue to cook over medium heat for about 5 minutes.  You’ll know it’s ready for the next step when the frittata starts to pull away from the sides of the pan.  Meanwhile, preheat the broiler to high (500 degrees).

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10. Put the pan and its contents under the broiler (top rack in the oven).  If you are unsure about how well your pan will do under the broiler, usually wrapping the handle in tin foil will do the trick.  I keep the oven door open during this step so that I can watch because it cooks quickly!  For me, I had it under the broiler for about 3 minutes – until it started to look nice and golden and set on top.

11.  Now this is the moment of truth: time to flip over the frittata.  If you can, it’s nice to use a spatula to loosen the frittata from the pan and slide it onto the plate.  If this isn’t working out so well, you can place a serving plate on top of the pan and flip.  And hope that it’s not going to stick.  Then you can flip it onto another plate so the up-side is up.  You want to see all that bacony goodness that’s on the top of this delicious dish.

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I hope you enjoy this as much as I did!

P.S. I’ve been using eggs a lot this week.  They are definitely easy and quick, which is very useful when doing this kind of diet.  Nonetheless, I intend to switch it up for next time.  Stay tuned!

Mushroom and Kale Omelette

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So I took that same mushroom ragout from my low-carb toad in the hole and I made a delicious omelette! I might like it even better this way.  It’s a tough call.

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Start with a tsp of butter in a hot pan:

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In a bowl, beat 2 eggs with a tbsp 35% whipping cream.  Whipping cream is the dairy product with the least amount of sugar.  For a low-sugar diet, it is better than any other form of dairy.

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Pour it over the melted butter in the pan and let cook.

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I only cook my omelettes on one side.  I spend a bit of time in France and while there, I really began to enjoy eggs that are soft and gooey.  That is what I’m going for with this omelette.  If you like yours hard-cooked, then perhaps reduce the temperature and cook it for longer or put it under the broiler to finish it off.

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When it reaches the above colour/texture, that’s when I layer on that flavourful ragout from my previous recipe (warmed, of course).  Then I plate it, folding over one side of the egg.  Served with some greens with lemon and olive oil, it makes a delicious breakfast.  Enjoy!

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Low-Carb Toad in the Hole

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I’m a firm believer in the idea that you eat with your eyes first.  So even the most humble of dishes should be plated with care so that they look their best.  This way you’re happy to eat it – you don’t feel like you’re eating diet food!  I know that this isn’t one of the prettiest dishes that I’ve made, but it does look like comfort food and the use of fresh herbs elevates the flavours and the look of it on the plate.  I think Jamie Oliver would agree with me when I say mushrooms and thyme are best mates.  And garlicky buttery mushrooms have always been a favourite combo of mine.  This dish serves 4.

Ingredients:

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  • 3 tbsp butter (it’s low carb, not low fat!)
  • 4 shallots
  • 2 cloves of garlic
  • A variety of mushrooms – I went for 2 packs of mushrooms – 1 of cremini and one of portabello.  Why not let the grocery store do the work?  Thanks Metro!  Mushrooms should be cut into small-ish pieces.
  • fresh thyme
  • Baby kale and baby spinach mix – you can of course mix your own.  I used about 6 cups of it.
  • 4 eggs
  • Salt and pepper to taste

Steps:

  1. Melt 2 tbsp butter in pan on medium to high heat.
  2. Slice shallots and add to pan.
  3. Finely dice garlic. Add to pan.
  4. Add in more butter – I find these veggies just soak it up.
  5. Add in mushrooms.  Stir-fry them until they start to release liquid.
  6. Add in the spinach and kale.  Pile it in the pan until you can barely stir it because it’s so full.  It seems like we’re using a lot of veggies, but it reduces significantly.

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7.  Stir in kale and spinach until it wilts.  This will take about 5 minutes.

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8.  Add in salt and pepper to taste.

9.  Turn on the broiler to high (500 degrees).

10.  You have some options here.  For me, I was just making myself breakfast, so I took out 3/4 of the mixture to save for later.  But you can apply this step for 4 servings as well.

11. Pile up the veggies and make wholes for the number of eggs you will use.  If you’re making all 4, make 4 holes.  I made one hole for my 1 little toad in the hole.

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12. Crack the egg into the hole and let it cook for about 3 minutes on medium heat.

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13.  Put the dish under the broiler for about 3 minutes.

14.  This gave me a nice runny yolk and cooked whites.  If you like your eggs differently, adjust time/temperature accordingly.

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15.  Plate it up!  Sprinkle over some more fresh thyme.

Thanks for reading!  I hope you enjoy this as much as I do:)