Roasted Tomato & Feta Frittata
with Swiss Chard & Kale
A simple supper or quick brunch meal made with in-season greens & lots of tasty savoury flavours with swiss chard, roasted tomatoes, feta + greens. A Frittata, at its essence, is an open-faced omelette; it is much easier to cook with lots of vegetables than an omelette.
I used a local goat’s milk feta made by the talented artisans at Coppertail Farm ~ what a treat; their cheeses are truly excellent!
- Serves1-2
- Cooks in 10-12 mins
- Prep time 5 mins
- Mineral Rich
Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.
- Anti Oxidants
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
- Vitamin B's
- Protein
Recipes with protein-rich ingredients. Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
- High Fibre
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Ingredients
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Method
Roasted Tomato & Feta Frittata w/ Swiss Chard
MEDIUM HEAT an ovenproof nonstick frying pan or skillet – add olive oil + swiss chard saute 1-2 mins.
CRACK eggs into a bowl, add salt + pepper and whisk well.
STIR in chopped herbs. POUR EGGS evenly into a frypan.
SCATTER roasted tomatoes + feta on top. Cook on low for 2-3 mins – TURN on the broiler | and oven grill to heat.
PLACE FRYING PAN under the broiler | oven grill and cook for 2-3 mins. Check after 2mins; eggs should be set = firm to touch & lightly golden on top.
SERVE topped with baby greens like kale, arugula, lettuces, mizuna.
Serving Ideas
Microgreen & Radish Salad
Grilled Asparagus
Crispy Salad
Body Balance Quinoa Bread toasted.
Chef tips + Ingredient Swaps + Ideas
MEAL PREP save some roasted tomatoes from Garlic Roasted Yam, Tomato & Green Bean Salad. for easy meal prep.
SWAP Swiss Chard for spinach, kale, turnip or radish greens, good king henry, Asian greens, dandelion greens.
SWAP Feta for any cheese you like OR olives to get those satisfying salty flavours.
HERBS use chives, garlic chives, basil, parsley, dill, cilantro, a small amount of thyme, marjoram.
DAIRY-FREE – skip feta or swap it for a plant-based cheese or olives to get those satisfying salty flavours.
EGGS portion 2 eggs per serving and use up to 8 eggs per frittata – the more eggs, the bigger the skillet! BUY pasture-raised eggs and support your local farmer if you can!
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