The light baked black kale frittata is a light and flavorful frittata.
Baked without oil, convenient and easy to prepare.
Black kale
Black kale belongs to the Brassicaceae family.
Typical of Tuscan winter cooking, it used to be hard to find in Sicily while today it is available at better stocked produce counters.
The leaves are long and dark, curled and blistered, rustic and thick.
The central rib, fibrous and difficult to chew, should be removed.
It has a strong and intense flavor.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
It is useful to know that washing eggs removes their protective coating, making the porous shell more easily susceptible to bacteria.
If the shell is dirty, clean it dry before storage and wash it only before use.
- leaves black kale (10 or more)
- as needed water
- 1 pinch salt
- 1 pinch baking soda
- 1 pinch mixed peppercorns (with grinder)
- 1 pinch dried red chili pepper (coarsely chopped)
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
Suggested tools
- Knife
- Cutting board
- Chopper or Blender
- Bowl
- Pan for pastiera diameter 9 1/2 in
- Parchment paper
Preparation
Clean the black kale by removing the outer tough and damaged leaves.
Wash the leaves and let them drain in a colander.
Remove the central rib.
When boiling it, use as little water as possible to best preserve its beneficial properties.
In a pot, bring salted water to a boil.
Add the leaves and a pinch of baking soda so they retain a bright green color and cook for 10 minutes.
Using a slotted spoon, gently remove the leaves and transfer them to a plate.You can add them chopped, knife-minced or blended.
Put in the blender:
– black kale leaves [about ten or more depending on size and desired intensity];
– a pinch of salt;
– a pinch of pepper;
and chop.Add a pinch of coarsely chopped red chili pepper.
Break the eggs and pour them into a bowl.
Add a pinch of salt for each egg and grind the pepper.
Beat with a fork.
* I don’t add cheese to the egg because I don’t enjoy the combination of the two foods; feel free to add it.Incorporate the chopped black kale.
Line a baking pan with parchment paper; I usually use a tart pan with a diameter of 9 1/2 in.
Pour the mixture into the pan or baking dish.Preheat the oven.
Bake in a convection oven at 356°F for about 30 minutes, until golden.Your light baked black kale frittata is ready.
Serve.
Enjoy your meal!
The black kale frittata is a main course that is easy to balance with preferably wholegrain carbohydrates [bread, pasta or rice] and vegetables so as to compose a balanced meal or one-plate dish that helps keep blood sugar stable.
Storage, tips and variations
Meal prep
Boil extra black kale leaves so you have multiple portions available to enjoy as a side dish and use as an ingredient.
If you have leftover chopped kale, you can store it in the freezer in ice cube trays to flavor soups and stews.
The frittata keeps in the refrigerator in an airtight container for 1 day, maximum 2.
You can reheat it in the oven or in a skillet.
FAQ (Questions and Answers)
About eggs
Eggs are a food with high nutritional value.
Classification of eggs by weight
XL very large: 73 g (2.6 oz) and over; L large: from 63 g (2.2 oz) to 73 g (2.6 oz); M medium: from 53 g (1.9 oz) to 63 g (2.2 oz); S small: less than 53 g (1.9 oz).Can people with high cholesterol eat eggs?
Cook and eat following your dietary plan.
In the case of familial congenital hypercholesterolemia, it is recommended not to exceed the intake of two eggs per week [source: Humanitas.it].Dialect curiosities
In Sicily the frittata is called piscirovu – pesceduovo or fish-of-egg – rolled up on itself to resemble the shape of a fried fish but without fish.
It was prepared when fishermen returned home empty-handed and people relied on this poor but tasty recipe.
Grated cheese and breadcrumbs were also added to the egg preparation.
