This week at Weight Watchers we discussed the importance of getting enough lean protein into our daily diets. Protein takes longer to digest than carbohydrates; and because it wreaks less havoc on our blood sugar, we feel satisfied longer and end up munching fewer empty calories throughout the day. Sign me up for less mindless munching!
Lean protein powerhouses are white meat chicken or turkey, fish, lean beef, pork tenderloin and eggs, the star of today’s post. You may be asking yourself, why cook a frittata in an appliance that’s designed to stew tough hunks of meat for 8 hours at a steady, low heat? That’s just crazy.
I’m here to tell you that it’s not crazy. A frittata is a delicate, omelette-like egg dish that’s usually started in a skillet on the stovetop and then finished in the oven, where the cheese on top becomes browned and bubbly. Cooking a frittata in a slow cooker does not yield the golden glow of the oven, but it does have one distinct advantage — hands-off cooking with very little effort on your part. Sign me up again.
This recipe, from KalynsKitchen, calls for baby kale and jarred roasted red peppers. I’ve become a fan of lacinato kale, which resembles wrinkly Swiss chard. Use this as a template for whatever frittata ingredients you prefer — raw bell peppers, broccoli, zucchini, onions — have at it, but do sauté them lightly in a skillet before adding them to the slow cooker in order to cook away any excess moisture in the more watery vegetables. The key is to get lots of healthy veggies into this protein-rich entree.
Why use a slow cooker for a frittata? Because you can.
1 tsp. olive oil
5 oz. lacinato or baby kale, chopped into bite-sized pieces
6 oz. roasted red bell peppers (I used ones from a jar) chopped
1/4 cup sliced green onions
4 oz. crumbled Feta cheese
8 eggs, beaten
Salt and pepper to taste (plus any extra seasonings you prefer — I used Herbes de Provence)
Heat olive oil in a nonstick skillet and sauté kale until wilted, about 4 to 5 minutes. Transfer the cooked kale to a slow cooker that has been sprayed with nonstick spray.
Add the chopped red bell peppers and green onions to the kale. Beat the eggs well and pour over the other ingredients in the slow cooker. Gently stir to combine. Season with salt and pepper and sprinkle the feta on top.
Cook on Low for 2 to 3 hours or until the frittata is set and the cheese is melted.
WW Points per serving: 7