Cavolo Nero, Leek, Red Onion & Goats Cheese Frittata

October 12, 2018

 

 

This frittata is always a winner in my house for several reasons. So many reasons in fact, I thought it deserved a little list in its honour.

  • The first and arguably the most important has to be that it is totally delicious. It’s all very well and good to have a healthy quick family meal on the table, but if it’s not super tasty too, then really what’s the point?!

  • Secondly, it is full of nutritionally dense ingredients that provide a low calorie, low carbohydrate meal that is high in protein and micro-nutrients. As a family we tend to have sweet breakfasts on the weekend (because who can resist a good old stack of pancakes?!), but I have been trying to incorporate more savoury dishes lately that are loaded with vegetables, and they have also been going down a treat.

  • Thirdly, it is a great weekend brunch option when you are entertaining, on account of it being so darn pretty! 

  • Fourthly, it also doubles up as a great batch cooking option.   I am as guilty as anyone at not having time to make a proper breakfast in the mornings, but since this lasts for several days in the fridge, it can either be enjoyed cold or it is also nice to warm up in the microwave for a quick mid-week brekkie option.

  • And finally, it is very versatile.  I tend to just switch up the veggies and the herbs depending on what is in season or what kind of herby/spicy mood I’m in.  In the summer time, I love the courgette, spinach, tomato and mozzarella version with basil.  In the colder months, I love adding roasted butternut squash or pumpkin with sage and ricotta.

One portion provides 197 Calories, 14g of protein, 27% and 20% of my Vitamin A and Calcium respectively.  

 

INGREDIENTS Serves 6

  • 1 Large Red Onion

  • 100g Leeks

  • 50g Cavolo Nero - chopped

  • 1 tsp Olive Oil 

  • 8 Eggs

  • Handful of chopped fresh Chives

  • Handful of chopped fresh Basil

  • Handful of chopped fresh Dill

  • 100g Hard Goats Cheese 

  • Salt and fresh Black Pepper

 

METHOD

  • Pre heat the grill on high.

  • Slice the onions and leeks.

  • Chop the Cavolo Nero.

  • Finely chop the herbs.

  • Crumble the goats cheese.

  • Heat the oil in a large cast iron skillet and sauté the onions and leeks over a medium heat until just starting to brown.  Set aside.

  • In a large mixing bowl, whisk the eggs and add all of ingredients.  Combine well.

  • Pour the mixture into the cast iron skillet and heat on low over the hob for 5-10 minutes.

  • Transfer to under the grill for the remaining few minutes to cook the top, making sure you check regularly so as not to burn it.

  • Serve immediately with some wholegrain seeded toast, or else it lasts for several days in the fridge in an airtight container.

 

NUTRITIONAL INFORMATION

Calories – 197

Protein – 14g

Fat – 13g

Carbohydrates – 4g

Vitamin A – 27%

Vitamin C – 16%

Calcium – 20%

Iron – 11% 

 

Emily Wright is a Nutritional Cook and offering meal planning advice at www.thewrightfoodie.com

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