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Sun-dried Tomato Chicken Frittata

submitted by Sara on May 13, 2019
Source: https://www.livingchirpy.com/keto-sun-dried-tomato-chicken-frittata-recipe
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Breakfast
Meal Prep

Ingredients
for
servings
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For the chicken
 10.58 oz Chicken Breast, skinless, raw
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 1 tsp Garlic Powder
1 tsp Thyme, dried, leaves
½ tsp Salt, Kosher salt, table salt
¼ tsp Pepper, black, ground
1½ tsp Olive Oil
For the frittata
 ¼ cup Onions, white or yellow, raw, chopped
¼ cup Sun-dried tomatoes, packed in oil, drained
1  (ea. 0.11 oz) Garlic, raw
6  (ea. 1.76 oz) Egg, large
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 ½ tsp Salt, Kosher salt, table salt
¼ tsp Pepper, black, ground
½ cup Mozzarella, cheese, low moisture, whole milk, shredded
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 1 tbsp Basil, fresh leaves
26.31 ozaltogether (view nutrition facts)

Preparation

  1. Serving size:
    4.40 oz (calculated)
    Notes: 1 slice (1/6 frittata), worth 1 egg and 1/2 cup of shredded chicken
  2. Temperature: 400 °F
  1. Season the chicken with the garlic powder, thyme, salt and pepper.
  2. Heat the oil in a pan over medium and brown the chicken from both sides, about 8 minutes each.
  3. Remove the chicken from the pan and shred it with two forks. Set aside. Alternatively, season 1/3 cup of shredded chicken per serving (6 servings: 2 cups, weighing about 1/2 lb or 225g).
  4. Add the chopped onion to the pan and saute for about 3 minutes.
  5. Add the minced garlic, finely chopped sun-dried tomatoes and shredded chicken to the pan.
  6. Stir well and let cook for a minute or two. Ensure the chicken is cooked through.
  7. Beat the eggs and season them with salt and pepper.
  8. Pour the eggs over the chicken and tomato mix.
  9. Top with the grated cheese.
  10. Finish cooking in the oven, about 12 to 15 minutes.
  11. Sprinkle with some fresh basil and enjoy!

  12. Meal Prep Tip

  13. You can store the dish in an airtight container for 3 days in the fridge. Reheat in the microwave or in the oven.

Nutrition Facts
for
serving

  • Calorie count
    188 kcal
  • % of calories by macros
    Fat50.0 %94 kcal10.2 g
    Net Carbs5.9 %11 kcal2.6 g
    Dietary Fiber0.5 %1 kcal0.5 g
    Protein43.6 %82 kcal20 g
  • Approx. WW SmartPoints™
    1.9
  • Cholesterol 230.8 mg
  • Sodium 564.9 mg
  • Fat 10.2 g
    • Saturated Fat 3.5 g
    • Trans Fat 0 g
  • Carbohydrates 3.1 g
    • Dietary Fiber 0.5 g
    • Total Sugars 0.8 g
    • Added Sugar 0 g
    • Sugar alcohols 0 g
  • Protein 20 g
  • Calcium 93.4 mg
  • Iron 1.5 mg
  • Magnesium 27.7 mg
  • Potassium 337.2 mg
  • Zinc 1.3 mg
  • Vitamin A (Retinol Equivalents) 106.8 mcg
  • Vitamin B12 0.6 mcg
  • Vitamin C 5.4 mg
  • Folate 31.9 mcg
    • Folic Acid 0 mcg