Frittata cavolo nero

 

Time & Nutritional data(per serving)

Overall40 mins Hands on15 mins

Total Carbs4.1g Fiber1g
Net Carbs3.1g of which Sugar1.1g
Protein21.7g Fat22.7g of which Saturated11.1g
Energy308kcal carbs4.1% protein28.6% fat67.4%  Sodium23.9%RDA Magnesium11.4%RDA Potassium16.9%EMR

 

 

 

 Ingredients (makes 6 servings)

12 large free-range eggs	600 g / 21.2 oz
3 cups Italian black kale or other dark-leaf kale	150 g / 5.3 oz
3 medium spring onions	45 g / 1.6 oz
2 cups ricotta cheese	240 g / 8.5 oz
1 cup grated parmesan cheese	60 g / 2.1 oz
2 tbsp ghee or butter, grass-fed, melted (garlic or plain) or coconut oil	30 g / 1.1 oz
1⁄2 tsp pink Himalayan or sea salt	3 g / 0.11 oz
freshly ground black pepper	1.8 g / 0.06 oz

 

Step 1

Preheat the oven to 350℉ / 175℃. Wash and drain the kale leaves. You can use cavolo nero (Italian black kale) or any other dark-leaf kale. Usually, the darker the leaves are, the less carbs they contain.

Note:

You can steam the kale briefly or use fresh kale for more crispiness.

Step 2

Remove the hard stems (if you haven't steamed the kale) and chop the kale into small pieces.

Step 3

Clean and chop the spring onion. Place it in a non-stick pan greased with ghee or butter and cook until slightly browned.

Step 4

Place the kale into a baking dish and add the browned spring onion. Mix to allow the oil and onion everywhere.

Step 5

Crack the eggs into a bowl and add ricotta cheese. Season with salt and freshly ground black pepper and mix well.

Step 6

Pour the egg mixture into the backing dish with the kale. Top with grated parmesan cheese and place in the oven for 25-30 minutes.

Step 7

When done, remove from the oven and set aside for 15 minutes.

Step 8

Enjoy either warm or cold!

BROCCOLI BACON FRITTATA

Ingredients

8 slices of thick-cut bacon, diced

1 bunch of broccoli, cut into small florets

Salt and pepper

12 eggs

½ cup (125 mL) of milk

2 cups (500 mL) of shredded

Cheddar cheese

 

Preheat your oven to 350°F (180°C). Turn on your convection fan if you have one.

Toss the bacon into a large, heavy ovenproof nonstick skillet. Add 1 cup (250 mL) of water (this helps the bacon cook evenly). Set the heat to medium-high and cook, stirring often, until the water is evaporated and the bacon is crisp, 10 minutes or so.

Remove the bacon with a slotted spoon, leaving some or all of the delicious fat behind. Reduce the heat to medium and add the broccoli in a single layer. Season it lightly with salt and pepper and add ½ cup (125 mL) of water. Bring to a steady simmer, gently stirring and loosening flavors from the bottom of the pan. Cover and continue cooking until the broccoli is just tender, a minute or two more. Remove the lid and pour off any remaining water.

Whisk together the eggs, milk, cheese and ¼ teaspoon (1 mL) of salt. Pour over the broccoli. Add the bacon. Stir gently as large curds form, until about half the mixture is set, 2 or 3 minutes. Stop stirring so the bottom will brown and form a crispy crust, just a minute or so longer. Transfer the skillet to the oven and bake until the top is lightly browned and the frittata is firm, about 15 minutes. Carefully invert onto a festive plate. Divide, serve and share!