How to Make: Kale and Courgette Omelette with Crumbled Feta

Name: Kale and Courgette Omelette with Crumbled Feta
Total time: 30 min
Yield: 1 serving
Cuisine: French
Ingredients: 125 g of Courgettes; Salt to taste; 20 mL of Extra Virgin Olive Oil; 50 g of Kale; 2 Eggs; 5 g of Fresh Chives; 10 g of Fresh Parsley; 0.25 tsp of Nutmeg; 0.25 tsp of Chillies; 0.25 tsp of Garlic Powder; 25 g of Low Fat Feta; 1 tsp of Harissa

how to make

Nutrients

Health Time 30m Cost 245 kcal This delicious egg omelette is prepared with roasted courgettes, crispy kale, and crumbled low-fat feta, all served with spicy harissa sauce. It is an easy meal idea for high-protein breakfast or for your next lunch box. This frittata is under 250 kcal and low in carbs, thus suitable for keto diets. The nutrients information on this page refers to a 2000 Kcal daily intake diet. Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal. Carbs, Sugars, Total Fats, Saturates Less than 25% of recommended intake for a meal Between 25% and 75% of recommended intake for a meal More than 75% of recommended intake for a meal Fibers, Proteins More than 75% of recommended intake for a meal Between 25% and 75% of recommended intake for a meal Less than 25% of recommended intake for a meal By visiting the full recipe page , you can get a more in depth breakdown of the nutrients for this recipe. If you prefer reading the recipe in this format instead, a link to the full recipe page will be provided at the end!

Good for Diets

Vegetarian Alcohol-Free Pescatarian Ketogenic Eggs Dairy 1 swipe up for ingredients Courgettes 125 g Salt to taste Extra Virgin Olive Oil 20 mL Kale 50 g Eggs 2 Fresh Chives 5 g Fresh Parsley 10 g Nutmeg 0.25 tsp Chillies 0.25 tsp Garlic Powder 0.25 tsp Low Fat Feta 25 g Harissa 1 tsp Adjust servings and measurement unit in the full recipe page .

STEP 1

Lay sliced courgettes over a baking tray lined with parchment paper and season with salt and 1/3 of the oil. Roast in the oven for 15 minutes at 190°C (374°F) or 170°C (338°F) for fan ovens. Courgettes 125 g Salt to taste Extra Virgin Olive Oil 20 mL Kale 50 g Eggs 2 Fresh Chives 5 g Fresh Parsley 10 g Nutmeg 0.25 tsp Chillies 0.25 tsp Garlic Powder 0.25 tsp Low Fat Feta 25 g Harissa 1 tsp Adjust servings and measurement unit in the full recipe page .

STEP 2

Spread shredded kale over another tray and season with salt and 1/3 of the oil. Allow to crisp up in the oven for 10 minutes. Courgettes 125 g Salt to taste Extra Virgin Olive Oil 20 mL Kale 50 g Eggs 2 Fresh Chives 5 g Fresh Parsley 10 g Nutmeg 0.25 tsp Chillies 0.25 tsp Garlic Powder 0.25 tsp Low Fat Feta 25 g Harissa 1 tsp Adjust servings and measurement unit in the full recipe page .

STEP 3

Meanwhile, whisk the eggs with chives, parsley, nutmeg, chilies, and garlic powder in a bowl. Courgettes 125 g Salt to taste Extra Virgin Olive Oil 20 mL Kale 50 g Eggs 2 Fresh Chives 5 g Fresh Parsley 10 g Nutmeg 0.25 tsp Chillies 0.25 tsp Garlic Powder 0.25 tsp Low Fat Feta 25 g Harissa 1 tsp Adjust servings and measurement unit in the full recipe page .

STEP 4

Heat the remaining oil in a pan, pour in the beaten eggs and cook until you can easily lift the omelette's edges with a spatula. Courgettes 125 g Salt to taste Extra Virgin Olive Oil 20 mL Kale 50 g Eggs 2 Fresh Chives 5 g Fresh Parsley 10 g Nutmeg 0.25 tsp Chillies 0.25 tsp Garlic Powder 0.25 tsp Low Fat Feta 25 g Harissa 1 tsp Adjust servings and measurement unit in the full recipe page .

STEP 5

Transfer the omelette onto a serving plate and layer the courgettes, kale, and crumbled feta over one half. Then fold and garnish with parsley. Serve with harissa sauce on the side. Courgettes 125 g Salt to taste Extra Virgin Olive Oil 20 mL Kale 50 g Eggs 2 Fresh Chives 5 g Fresh Parsley 10 g Nutmeg 0.25 tsp Chillies 0.25 tsp Garlic Powder 0.25 tsp Low Fat Feta 25 g Harissa 1 tsp Adjust servings and measurement unit in the full recipe page .

how to make

Kale and Courgette Omelette with Crumbled Feta

Nutrients

Carbs 10 grams

Sugars 4 grams

Total Fats 20 grams

Saturates 4 grams

Fibers 3 grams

Proteins 9 grams

About this recipe

Nutrients Data

Chart Legend

Good for Diets

Contains Allergens

Servings

Ingredients List

STEP 1

Ingredients List

STEP 2

Ingredients List

STEP 3

Ingredients List

STEP 4

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STEP 5

Ingredients List

Courgettes	125 g
Salt	to taste
Extra Virgin Olive Oil	20 mL
Kale	50 g
Eggs	2
Fresh Chives	5 g
Fresh Parsley	10 g
Nutmeg	0.25 tsp
Chillies	0.25 tsp
Garlic Powder	0.25 tsp
Low Fat Feta	25 g
Harissa	1 tsp