The light baked frittata with Tuscan kale is a light and flavorful frittata.
Cooked without oil and baked, convenient and practical to prepare.
Tuscan kale (cavolo nero) belongs to the Brassicaceae family.
It is typical of Tuscan winter cuisine; once hard to find in Sicily, it is now available at the better-stocked produce counters.
It has long, dark, wrinkled and blistered leaves, rustic and thick.
The central rib, fibrous and hard to chew, should be removed.
It has a strong and intense flavor.
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 20 Minutes
- Portions: 2 Servings
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
It is useful to know that washing eggs removes their protective coating, making the shell more porous and more easily attacked by bacteria.
If the shell is dirty, clean it dry before storing and wash it only before use.
- leaves Tuscan kale (cavolo nero) (10 or more)
- as needed water
- 1 pinch salt
- 1 pinch baking soda
- 1 pinch mixed peppercorns (with grinder)
- 1 pinch dried red chili (coarsely chopped)
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
Suggested tools
- Knife
- Cutting board
- Bowl
- Mold for pastiera diameter 9.5 in
- Parchment paper
Preparation
Clean the Tuscan kale by removing the outer tough or damaged leaves.
Wash the leaves and let them drain in a colander.
Remove the central rib.
When boiling, 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 that the leaves remain a bright green color and let them cook for about 10 minutes.With a slotted spoon, gently remove the leaves and transfer them to a container.
You can add them chopped, knife-minced or blended.
Place in the blender:
– Tuscan kale leaves [about ten or more depending on size and desired intensity];
– a pinch of salt;
– a pinch of pepper;
and chop/blend.Add a pinch of coarsely chopped red chili to the Tuscan kale mixture.
Break the eggs and pour them into a bowl.
Add a pinch of salt for each egg and grind the pepper.
Whisk with a fork.
* I do not add cheese to the eggs because I do not like the combination of the two foods, but feel free to add it.Fold in the chopped Tuscan kale.
Line a baking pan with parchment paper; I usually use a fluted pastiera pan of 9.5 in diameter.
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 frittata with Tuscan kale is ready.
Plate it.
Enjoy your meal!
The Tuscan kale frittata is a main course that is easy to balance with carbohydrates preferably wholegrain [bread, pasta or rice] and vegetables to compose a balanced meal or one-dish meal that helps keep blood sugar stable.
Storage, tips and variations
Meal prep
Boil more Tuscan kale leaves so you have several portions available to enjoy as a side dish and to 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, at most 2.
You can reheat it in the oven or in a pan.
FAQ (Questions & Answers)
About eggs
Eggs are a food with high nutritional value.
Classification of eggs by weight
XL extra large: 73 g and more (≈2.6 oz); L large: from 63 g to 73 g (≈2.2–2.6 oz); M medium: from 53 g to 63 g (≈1.9–2.2 oz); S small: less than 53 g (<≈1.9 oz).Can people with high cholesterol eat eggs?
Cook and eat according to your dietary plan.
In case of familial congenital hypercholesterolemia, it is recommended not to exceed the dose 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.
