Mindful Sodexo 
Egg white cups with braised kale, caramelized onions & sweet potato topped with Parmesan cheese with a side of grapes
Nutrition Facts:
Calories: 160, Carbs: 21g, Protein: 14g, Fat: 3g, Sat. Fat: 1g, Cholesterol: <5mg, Sodium: 570mg, Fiber: 2g
Prep Time: 15 to 20 minutes Cook time: 25 to 30 minutes Yield: 4 entrees; 2 frittatas and 1/4 cup of grapes each
Loaded Egg White & Veggie Frittata Bites
Braised Kale
- 1 ½ teaspoons canola oil
- 6 ounces (about 6 cups) of finely sliced kale
- 1/2 cup water
- 1/3 cup diced onions
- 2 garlic cloves, sliced
- 1/2 teaspoon Kosher salt
Roasted Onions
- 1 cup diced onions
- One pinch of ground black pepper
- 1 teaspoon chopped fresh oregano leaves or 1/4 teaspoon dried oregano
Loaded Egg White & Veggie Frittata Bites
- 3/4 cup peeled and diced sweet potato
- 2 cups egg whites
- 3 Tablespoons low-fat milk
- 1/4 teaspoon Kosher salt
- One pinch of ground black pepper
- 2 Tablespoons and 2 teaspoons shredded Parmesan cheese
- 1 cup red seedless grapes
To Prepare Braised Kale
- 1. Heat oil in a large sauté pan over high heat. Add kale and cook for approximately 5 minutes.
- 2. Add the remainder of the ingredients and mix well.
- 3. Cover and reduce heat to simmer. Continue cooking until kale is tender and wilted. Remove from heat and cool before using.
To Prepare Roasted Onions
- Combine all ingredients. Toss until evenly coated.
- Coat a sheet tray with cooking oil spray. Place seasoned onions in a single layer, making sure not to overcrowd.
- Roast in a preheated 425-degree Fahrenheit oven for 5 to 7 minutes or until softened and lightly golden. Remove from heat and cool before using.
To Prepare Loaded Egg White & Veggie Frittata Bites
- 1. Preheat the oven to 400 degrees Fahrenheit.
- 2. Coat a sheet tray with cooking spray. Place the potatoes in a single layer, making sure not to overcrowd them. Roast for 10 to 12 minutes or until cooked through. Allow to cool slightly before using.
- 3. Whisk together egg whites, milk, salt, and pepper in a bowl.
- 4. Coat medium-sized muffin tins with cooking oil spray. In each well, place 1/4 cup of egg whites.
- 5. Top egg whites with:
- 2 Tablespoons braised kale
- 1 Tablespoon roasted onions
- 1 Tablespoon roasted sweet potato
- 1 teaspoon shredded Parmesan cheese
Repeat until all the eggs and mixture are used. - 6. Bake in the hot oven for 15 to 17 minutes or until cooked.
- 7. Plate two frittata bites and enjoy immediately with 1/4 cup of grapes.
Note: Cool and refrigerate any leftover egg bites for up to 3 days. When ready to reheat, place in the microwave for 30 seconds or until heated through.
