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Baked kale omelette

Never heard of a baked kale omelette? Or perhaps, never heard of kale? It's time to get your hands on this nutrition powerhouse, especially if you are looking for high protein vegetarian meals. Kale is low in calories, high in fiber, protein, vitamins and minerals. For your convenience, I created a summary of amazing health benefits of kale.

This baked kale dish is one of the tastiest ways of cooking kale, and it contains 33% of protein, which makes it a perfect "Burn the fat, feed the muscle" meal. Check out other delicious and easy Vegetarian and vegan hign protein recipes if you are on any kind of weight loss or muscle building program.

 

baked kale omelette high protein low fat

Baked kale omelette

Cooking time: 30 minutes. Best tasting types of kale are Russian kale and dinosaur kale, but, likely, you won't find them in your local grocery store. Instead, you will find curly hardy kale - oh well, it is easier to grow, so it is available readily. Rest assured, this recipe will bring the best out of any kale :)

Ingredients:

  • 1 tbsp olive oil or 2 sundried tomatoes in oil
  • 1 bunch kale, stems removed ( about 1 lbs, or 454 g)
  • 1 bunch spinach
  • 1 cup unsweetened soy milk
  • 2 medium red bell peppers, or 2 marinated red peppers
  • 1 tsp salt
  • 1 tsp curry powder
  • 3 tbsp parmesan cheese (can be omitted)
  • 100 g tofu ( about 1 inch cube)
  • 4 large egg whites and 1 large egg
  • 4 tbsp parsley, 1 tbsp dried oregano - or your favorite herb seasoning

Directions:
  1. Preheat oven to 350 degrees. Lightly coat a baking sheet with olive oil.
  2. In a large non-stick skillet, heat the oil over medium heat. Add coarsely shredded kale and garlic, cover with a lid, and sautee until softened for about 7 minutes. Mix once or twice.
  3. Meanwhile, wash spinach and cut red peppers.
  4. Add spinach to kale and cook for 2 more minutes until spinach wilts.
  5. Place kale-spinach mix into the food processor, add 3/4 cup soymilk, and tofu. Blend.
  6. In a bowl, beat eggs with 1/4 cup soy milk, stir in blended kale and spinach, add spices. Stir in chopped red pepper.
  7. Spread over the baking sheet. Bake for 15-30 minutes. Cut into 16 pieces.

Serve with red pepper spread, salsa, any other dip or dressing of your choice - or just as is. Other ideas include placing a slice of the omelette on the Finnish rye crisp or a slice of bread.

Nutritional information: 1 piece- 107 g, 76 cal, 33% protein. Contains 134% of your DV of Vitamin A, 94% of Vitamin C, 11% of Calcium, 9% of Iron.

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