Baked Kale Frittata
Frittata is an egg-based dish similar to a quiche without the crust. It’s easy to make and is delicious served at breakfast, lunch or dinner. Frittatas reheat well, so it can be made a day ahead.
Eggs are an excellent source of protein. In fact, egg protein is the standard by which other protein sources are measured. A large egg contains more than 6 grams of protein. If you’re worried about the cholesterol content of eggs, rest assured that the American Heart Association no longer considers eggs the culprit they once did. New research links a diet high in saturated fat to elevated blood cholesterol, not a diet high in cholesterol. One egg has less saturated fat than a glass of 1 percent milk.
Kale, a member of the cabbage family, is considered a cooking or braising green. Although it can be eaten raw, especially tender young leaves, it tastes better after cooking. Other braising greens available at the Saratoga Farmers’ Market include beet greens, broccoli rabe, escarole, purslane and Swiss chard.
Including these vegetables as a regular part of your diet can reduce your risk for macular degeneration, the leading cause of blindness among seniors. Kale is an excellent source of vitamin C and beta carotene, plus other carotenoids, including lutein and zeaxanthin.
Some simple uses of kale include adding shredded kale to soups and stir-fries, or sautéed kale to mashed potatoes.
Another popular recipe is kale chips, basically flavored dried kale leaves. Get creative with this flavorful, nutrient-packed vegetable.
The Baked Kale Frittata recipe that follows is from Cornell University’s campaign, “Eat Well, Eat Local, Eat Together.” At the website www.eat3.org, you’ll find new ideas about what to cook, recipes for locally grown fruits and vegetables and encouragement to enjoy meals together as a family.
Baked Kale Frittata
1 bunch of kale* (3 cups chopped)
1 large onion*
Vegetable cooking spray
1 teaspoon olive or vegetable oil
1/4 cup water
1/2 cup skim milk*
1/3 cup grated cheddar type cheese*
1/2 teaspoon salt
1/4 teaspoon pepper
Preheat oven to 375 degrees. Coat a 9-inch round baking pan with vegetable cooking spray. Wash kale and tear the leaves from the stem. (Use the stems in a stir-fry.) Chop the kale and onion. Heat oil in a large frying pan over medium-high heat. Add the onion and sauté for 3-5 minutes until soft. Stir in kale and water. Cover and cook for 5 minutes. Remove from heat and allow to cool. In a large bowl, combine eggs, milk, cheese, salt, and pepper. Blend in kale mixture. Pour the mixture into the baking pan. Bake for 20 min. Remove from oven and let sit for 2-3 minutes. Slice into wedges and enjoy. Makes 6 servings.
Nutrition per serving: 110 calories, 5g fat, 1.5g saturated fat, 155mg cholesterol, 320 mg sodium, 7g carbohydrates, 1g fiber, 9g protein, 110% Vitamin A, 70% Vitamin C.
Ingredients marked with an asterisk (*) are available at the Saratoga Farmers’ Market.
For information about food and nutrition, contact Diane Whitten at Cornell Cooperative Extension at 885-8995 or email dwhitten@cornell. edu.