Chipotle and kale frittata

This is a wonderful one-pan dish, topped with tomato and mint salsa. Each serving is just 5.2g carb so suits many who live the LCHF lifestyle ... and even if you're just looking for a tasty frittata, this fits the bill so well!

Ingredients:

Serves Four
For the frittata:
1 tbsp olive oil
100 g kale, washed and chopped
1 red pepper, sliced into thin strips
2 spring onions, (scallions) finely diced
4 whisked eggs with a pinch of salt
1 tsp ground chipotle pepper
For the mint and tomato salsa:
2 medium tomatoes, finely diced
handful of torn mint
1 clove garlic, finely minced
8 slices of jalapeno from a jar, drained on a kitchen towel and finely chopped
half a red onion, (sliced into half moons)
juice of 1 lime
pinch of paprika
salt and olive oil to dress the salsa

Method:
For the frittata:
1. Pre-heat the oven to 180˚C / fan 160˚C/ gas mark 4.
2. Using a small frying (skillet) pan, heat the oil over a medium heat and add the kale, peppers and spring onions (scallions). Cook for about 2-3 minutes.
3. Pour in the eggs, sprinkle over the chipotle and transfer to the oven to cook for around 5 minutes, or until the eggs are evenly cooked.
For the salsa:
1. To prepare the salsa, add all the ingredients to a small mixing bowl, and mix until all the vegetables are thoroughly covered.
2. To serve, remove the frittata from the oven, allow to cool for a few minutes then top with the salsa and serve straight to the table.

Each serving provides:
5.2g carbohydrate 2.4g fibre 9.1g protein 8.8g fat

Recipe idea is from Shelina Permalloo. She is an English cook, author and winner of the MasterChef 2012 UK TV show competition.

It's just a thought - but this recipe may also work well with spinach. If you'd like to read more about Frittata's and quiches see here

I thought I'd also share some autumnal flowers, image from here

All the best Jan