Recipe: Two-Cheese Chili Kale and Rice Frittata

Tianna Robinson | October 17th, 2013

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
8	eggs	8
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.

Source: www.riceinfo.com

ALSO ON EVERYTHINGZOOMER:

Your Daily Dish: Wheat Berry and Wild Rice Salad

Recipes to Fight Age-Related Diseases

Cauliflower and Black Rice Fritters with Feta Olive Relish

Recipe: Medjool Date Honey Glazed Shrimp