Crawfish, Goat Cheese, and Baby Kale Frittata

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This frittata is quite nice and light compared to a typical frittata. By using only 2 eggs and the rest whites creates a lighter/healthier- but equally as satisfying version. The trick to perfecting your frittata is ensuring you cook on super low to set the bottom and sides of the frittata before placing in the oven. The crawfish, goat cheese, and baby kale go very well together, I was quite happy with the outcome!

Prep Time: 10 min

Cook Time: 30 min

Serves: 4 Slices

Ingredients:

  • 2 Large eggs, beaten
  • 1 C. Egg whites
  • 2 TBS milk
  • 1 C.  Crawfish: peeled, cooked, deveined
  • 1/4 C. Sweet onion, chopped
  • 1 C. Baby Kale or Spinach (I used one cup but next time I’ll use 2).
  • 1 Clove of garlic, minced
  • 1 TBS Coconut oil
  • 1/4 C. Monterrey Jack Cheese, reduced fat is fine.
  • 1 tsp. Long pepper, ground (regular is fine).
  • 1 tsp. Himalayan Pink Salt (regular is ok).
  • 1/4 tsp Smoked paprika for the top of frittata.
  • 1/4 C. Goat cheese crumbles for top

Instructions:

  1. Preheat oven to 425 F.
  2. In medium oven proof skillet sauté onions, garlic, and kale on low/medium in coconut oil until lightly cooked and fragrant: about 5 min. TURN HEAT TO LOW
  3. In medium mixing bowl: Whisk together eggs (2 eggs and whites), salt, pepper, milk. Then add cheese, crawfish, and give it a light mix.
  4. Carefully add egg and crawfish mixture to the skillet that contains the onion, garlic, and kale. Remove any kale or bit that may be on the edges with a spatula.
  5. Place goat cheese on top of mixture in skillet and sprinkle with smoked paprika.
  6. Let the frittata bottom and edges set on the stove top for about 5 min on low.
  7. Place in oven for 15-20 min or until done.

Enjoy!

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About zestybeandog

I live in Austin with my wonderful husband, dog Ginger, and cat Skiddy. We are a pretty laid back group (except for Ginger). When I'm not teaching yoga, personal training, or dog walking... I'm in the kitchen. I'm always experimenting with new ingredients and thinking of ways to prepare fresh foods in a unique way. I hope to update the blog 4-5 times a week. I've had several friends, family, and clients inquire about my recipes so here it goes. What to expect: Healthy recipes that are good for you, some classics (that have been spruced up), some not so healthy recipes (still made with quality ingredients that can be enjoyed in moderation), and beer and wine parings/reviews! I hope you enjoy, cheers!

18 responses »

  1. After my 2 weeks in Europe of overeating I’m all about looking at ways to eat a little heather. Your fritatta sounds healthy but without compromising taste and I like that. Take care, bam

    • Oh I know how it can be on a trip! I love it when I find new ways to make usually “heavier” dishes AND they actually turn out tasting good! This is perfect for breakfast, lunch, brunch or even dinner maybe served with a side of roasted brussel sprouts or asparagus! Thanks Bam! Take care 🙂

  2. You Southern folk and your crawfish. 🙂 I rarely see them up here, though I wish I did. If I ever do, you can be sure I’ll be back here for this recipe. A frittata makes a great meal.

  3. I recently bought some coconut oil but haven’t even broken the seal on the jar. I like the way you’ve used it to get this started. I love frittatas and the egg white “lighter” version is very nice. This would be so satisfying. 🙂 Debra

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