Recipe: Two-Cheese Chili Kale and Rice Frittata
Made too much rice last meal? Use up the leftover with this delicious and nutritious recipe.
As a good source of fibre, protein, vitamins and minerals, leafy kale is a tasty top superfood that pairs exceptionally well with nutty, mild-flavoured brown rice in this meatless egg dish. Perfect for any meal occasion, wedges of frittata are equally delicious served warm from the oven or packed for an outing or meal-to-go. This easy recipe offers an excellent way to use extra cooked brown rice.
|2 tbsp||olive oil||30 mL|
|1||small onion, thinly sliced||1|
|1||clove garlic, minced||1|
|8 cups||kale leaves (from about half a bunch)||2 L|
|1/2 tsp||each salt and hot chili flakes||2 mL|
|1 1/4 cups||cooked U.S. brown rice||300 mL|
|1/2 cup||drained ricotta cheese||125 mL|
|1/2 cup||shredded extra-old Cheddar cheese||125 mL|
In large, wide saucepan, heat oil over medium-high heat; fry onion and garlic, stirring often, until softened, about 5 minutes. Stir in kale; cook, stirring occasionally, until wilted, about 2 minutes. Add salt and chili flakes; continue cooking until any liquid evaporates, about 1 minute. Stir in rice; spread mixture in greased 9-inch (23 cm) glass or ceramic pie plate.
In bowl, whisk eggs with ricotta until fairly blended with a few bits of cheese remaining; pour evenly over rice mixture. Sprinkle with Cheddar cheese. Bake in preheated 350°F (180°C) oven until puffed and set in centre, about 35 minutes. Remove to rack and let stand at least 10 minutes before slicing and serving. Serve warm or at room temperature.
Makes: 6 servings
Tip: Serve with roasted cherry tomatoes, if desired (drizzle with a splash of olive oil and roast on tray alongside frittata while baking).
PER SERVING (1 wedge): 313 calories, 18 g fat, 7 g saturated fat, 268 mg cholesterol, 393 mg sodium, 22 g carbohydrates, 3 g fibre, 17 g protein. % RDI: 25% calcium, 18% iron, 80% vitamin A, 182% vitamin C.
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