Cook up a pan of antioxidant-rich kale leaves with capsicum and eggs for a bright vegetarian meal.
Ingredients
- 1 tbs olive oil
- 1/2 small red capsicum, thinly sliced
- 1 small roma tomato, chopped
- 50g baby purple kale leaves (see note) or English spinach
- 2 eggs, plus 1 eggwhite, lightly beaten
- 25g feta, crumbled
- Chopped flat-leaf parsley leaves, to serve
Method
- Step 1Preheat the grill to medium.
- Step 2Heat oil in a small ovenproof frypan over medium heat. Add capsicum and cook for 2 minutes or until slightly softened.
- Step 3Add tomato and kale, then season and cook for 2 minutes or until kale is wilted and tomato has softened. Add egg and cook, stirring, for 1 minute or until combined. Sprinkle over feta, then place the pan under the grill and cook for 3-4 minutes until set.
- Step 4Cool slightly in pan, then carefully remove frittata and sprinkle with parsley to serve
- Low carb
- Low kilojoule
- Lower gi
- Vegetarian
Nutrition
1832 kj
Energy
34.2g
Fat Total
6.8g
Saturated Fat
3.5g
Fibre
23g
Protein
420mg
Cholesterol
500mg
Sodium
10.7g
Carbs (total)
All nutrition values are per serve
Notes
Baby purple kale is available from greengrocers and selected supermarkets; substitute regular kale or silverbeet.
- Author: Jill Dupleix
- Image credit: Ben Dearnley
- Publication: Taste.com.au
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