The light baked kale frittata is a light and tasty frittata.
Without oil and baked, convenient and practical to prepare.
Kale belongs to the Brassicaceae family.
It is typical of Tuscan winter cuisine, once difficult to find in Sicily, today it is present in the most well-stocked fruit and vegetable stalls.
It has long dark, curly, and blistered leaves, rustic and thick.
The central rib, fibrous and difficult to chew, must be removed.
It has a strong and intense flavor.
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
You should know that washing eggs removes their protective film, 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 kale (10 or more)
- as needed water
- 1 pinch salt
- 1 pinch baking soda
- 1 pinch mixed peppercorns (with grinder)
- 1 pinch crushed red pepper flakes
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
Suggested Tools
- Knife
- Cutting board
- Bowl
- Mold for pastiera, 9.5 inches in diameter
- Parchment paper
Preparation
Clean the kale by removing the tough and damaged outer leaves.
Wash the leaves and let them drain in a colander.
Remove the central rib.Use as little water as possible when boiling to best preserve its beneficial properties.
In a pot, bring salted water to a boil.
Add the leaves and a pinch of baking soda to keep the leaves a bright green color and let cook for about 10 minutes.With the help of a slotted spoon, gently remove the leaves and transfer them to a container.
You can add them chopped, knife-chopped, or blended.
Pour into the mixer:
– 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 crushed red pepper flakes to the kale mince.
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 do not add cheese to the egg as I do not like the combination between the two foods, feel free to add it.Incorporate the kale mince.
Line a baking dish with parchment paper, I usually use a pastiera mold 9.5 inches in diameter.
Pour the mixture into the mold or baking dish.Preheat the oven.
Bake in a fan-forced oven at 350°F for about 30 minutes until golden.Your light baked kale frittata is ready.
Plate it.
Enjoy your meal!
The kale frittata is a second course easy to balance with preferably whole carbohydrates [bread, pasta or rice] and vegetables to compose a balanced meal or single dish that helps keep blood sugar stable.
Storage, Tips, and Variations
Meal prep
Blanch more kale leaves to have more portions available to enjoy as a side dish and use as an ingredient.
If you have leftover mince, you can store it in the freezer in ice cube trays to flavor soups and stews.
The frittata can be stored in the fridge in an airtight container for 1 day, at most 2.
You can heat it in the oven or pan.
FAQs
About the Eggs
The egg is a food of high nutritional value.
Classification of eggs by weight
XL very large: 73 g and more;L large: from 63 g to 73 g;M medium: from 53 g to 63 g;S small: less than 53 g.Can people with cholesterol eat eggs?
Cook and eat according to your dietary regimen.
In the case of familial 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 – fish egg or fish of egg – rolled on itself to resemble the shape of a fried fish but without fish.
It was prepared when fishermen returned home empty-handed and resorted to this poor but tasty recipe.
To the preparation based on eggs, grated cheese and breadcrumbs were also added.
