The oven-baked light kale frittata is a light and tasty frittata.
Cooked without oil and baked, convenient and easy to prepare.
The kale belongs to the Brassicaceae family.
It’s typical of Tuscan winter cuisine, once hard to find in Sicily, now it’s available in more well-stocked fruit and vegetable stalls.
It features long, dark leaves, curly and blistered, rustic and thick.
The central rib, fibrous and tough to chew, should be removed.
It has a strong and intense flavor.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
It is useful to know that washing eggs removes their protective film, making the porous shell more 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 dried red chili flakes (coarsely chopped)
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
Suggested Tools
- Knife
- Cutting board
- Bowl
- Mold for pastiera diameter 24 cm
- 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 it 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 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, finely diced, or blended.
Pour into the mixer:
– kale leaves [ten or more depending on the size and desired intensity];
– a pinch of salt;
– a pinch of pepper;
and blend.Add a pinch of coarsely chopped dried red chili flakes to the kale blend.
Crack the eggs 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 of the two foods, feel free to add it.Incorporate the kale blend.
Line a baking dish with parchment paper, I usually use a 24 cm diameter pastiera mold.
Pour the mixture into the mold or baking dish.Preheat the oven.
Bake in a ventilated oven at 356°F (180°C) for about 30 minutes, until golden brown.Your oven-baked light kale frittata is ready.
Plate it.
Enjoy your meal!
The kale frittata is an easy second course to balance with preferably whole carbohydrates [bread, pasta or rice] and vegetables to create a balanced meal or single dish that helps maintain stable blood sugar levels.
Storage, Tips, and Variations
Meal prep
Boil more kale leaves so you have more portions available to enjoy as a side dish and use as an ingredient.
If there’s leftover blend, 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 heat it in the oven or pan.
FAQ (Questions and Answers)
About Eggs
The egg is a food with high nutritional value.
Classification of eggs by weight
XL very large: 73 g and up; 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 plan.
In the case of congenital familial hypercholesterolemia, it is recommended not to exceed two eggs per week [source: Humanitas.it].Dialect Curiosities
In Sicily, the frittata is called piscirovu – fish egg or egg fish – rolled up 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.
Grated cheese and breadcrumbs were also added to the egg-based preparation.
