• 3 large eggs
  • 1/2 cups egg whites (about 4, see Note)
  • salt
  • black pepper
  • 1 tablespoon olive oil
  • 2 shallots
  • 4 scallions
  • 1 cup kale (sautéed)
  • 1/3 cups cooked sausages (finely diced, smoked or spicy)
  • 1 tablespoon fresh herbs (minced, ; any combination of parsley, sage, thyme, parsley, or chervil)
  • 1/2 cups grating cheese (smoked or sharp)


  1. Mix the eggs and egg whites in a bowl with a fork, seasoning them with salt and pepper. Set aside.
  2. Heat the oil in a 10-inch (23cm) cast iron or non-stick skillet. Add the shallots or scallions and cook until soft and wilted, then stir in the cooked kale, sausage, and herbs. Season with salt and pepper and cook for a few minutes until everything is nicely cooked together. Add the cheese and pour the egg mixture into the pan.
  3. Use a spoon to coax the eggs around the kale and sausage so that it’s evenly dispersed. Cook over medium heat for 5 to 6 minutes, then run a spatula around the edges to loosen it from the pan. (At the same time, if you can lift a little of the bottom while the frittata is cooking, it’s a good idea to make sure that it’s browning, but not burning. After loosening the sides, wearing oven mitts, invert a large dinner plate over the top of the skillet and flip both the pan and the plate over simultaneously being careful of the hot skillet. Then slide the frittata, cooked-side up, back into the pan and cook for another minute or so. (Alternatively, instead of flipping the frittata, you can run it under the broiler or put it in a very hot oven, until the top is cooked.)
  4. When done, slice the frittata onto a serving platter. Serve warm, at room temperature, or cool.

Nutritional Info

Yields: 6 serving
Amount Per Serving
Calories: 230
Total Fat: 17 g
Saturated Fat : 5 g
Total Carbs: 9 g
Cholesterol: 135 mg
Sodium: 650 mg
Sugar: <1 g
Dietary Fiber: <1 g
Protein: 13 g

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