Kale, Goats Cheese and Beetroot Frittata

Ingredients        
​                                                                                                                                                           
 1 small head of kale, stems removed and finely shredded (50 grams prepared weight)
1 small red onion, finely sliced (50 grams)
100 grams cooked beetroot, thinly sliced (I used a mandolin)
1 tablespoon butter
Dash olive oil
6 – 8 eggs (organic or free range if possible)
140 grams mild goats cheese
50 grams Parmesan or gruyere or your favourite hard cheese, finely grated

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Oven Temp 150 C

​Seasoning

1. Blanch prepared shredded kale in boiling salted water for 3-4 minutes, strain and refresh in cold water. Dry off in a salad spinner or between layers of kitchen paper
2. Over medium-high heat melt butter and oil on pan. Gently fry onion until soft 5-8 minutes. Allow to cool slightly.
3. In a medium-size mixing bowl, whisk together the eggs, goat’s cheese, Parmesan, cooked onions and seasoning.
4. Line a 450 gram (2lb) loaf tin with parchment paper or heat a small ovenproof pan over low heat (if using pan add a little oil - remove excess with kitchen paper).
5. Gently layer kale, beetroot along with egg mixture in loaf tin or oven proof pan. Cover pan with baking parchment first, then tinfoil. Transfer to oven for 45 - 60 minutes or until cooked. Remove foil and parchment for last few minutes of cooking.
6. Serve with green leaves or vegetables for brunch or lunch.

 
Maggie’s Tip
 

• To make a speedier version of above frittata, cook in individual oiled muffin tins for approximately 10 – 15 minutes or until cooked.
• Frittatas are great for using leftover vegetables, baked ham, smoked or fresh salmon, any assortment of fresh herbs, cheeses etc.

What is blanching? - Blanching is a basic cooking technique every cook should know. Its wherein the food substance, usually a vegetable or fruit, is plunged into boiling water,  removed after a brief, timed interval, and finally plunged into iced water or placed under cold running water to halt the cooking process. It also helps preserve the vegetables vibrant colour and nutrient value.
 
 

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​Recipe by: Maggie Lynch of Irish Institute of Nutrition and Health

​Website:  www.iinh.net

Join Maggie & husband Richard for their cookery demo on Saturday 8th & Sunday 9th September

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