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  • Summary

    This vegetarian frittata recipe relies on protein-rich kefir farmer cheese and eggs for a hunger fix and shiitakes for their meaty texture; sautéing coaxes out their smoky, savory essence. Shiitakes are a traditional Chinese symbol of longevity, as they’ve been used medicinally for more than six thousand years. They’re rich in B vitamins and copper (for energy), selenium (for thyroid and reproductive health), and zinc (for wound healing). And here’s a fun trivia fact: Mushrooms are one of the few food sources of vitamin D, which is crucial for bone health as well as for a robust immune system. (Others include fatty fish like salmon and tuna, egg yolks, and fortified dairy—like kefir!) Just as the human body creates vitamin D when sunlight hits our skin, when the sun’s rays reach the surface of these fungi, it stimulates the conversion of ergosterol, a substance found only in mushrooms, into vitamin D. Shiitakes, in particular, produce multiple types of vitamin D.

    Ingredients

    • 1 cup plus 2 tablespoons extra virgin olive oil
    • 1 cup sliced shiitake mushrooms
    • Maldon sea salt
    • 1/2 cup firmly packed lacinato (Tuscan) kale, plus a few extra leaves for garnish (optional)
    • 1 clove garlic, sliced
    • 1/4 cup sliced red onion
    • 6 large brown eggs
    • 3/4 cup organic plain whole-milk kefir
    • Kefir Farmer Cheese, crumbled
    • 1 teaspoon chopped fresh tarragon
    • 1 teaspoon chopped fresh flat-leaf parsley
    • 1 teaspoon chopped fresh thyme

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 336 % Daily Value *
    • Total Fat: 15 g 23.8%
    • Saturated Fat: 4 g 17.88%
    • Trans Fat: 0 g %
    • Cholesterol: 269 mg 89.61%
    • Sodium: 146 mg 6.08%
    • Calcium: 93 mg 9.25%
    • Potassium: 104 mg 2.97%
    • Magnesium: 0 mg 0%
    • Iron: 6 mg 33.79%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 25 g %
    • Dietary Fiber: 5 g 19.95%
    • Sugar: 3 g
    • Protein: 21 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 42.88%
    • Vitamin C 21.4%
    • Vitamin D 30.23%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables4
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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