Roasted Tomato, Kale & Feta Frittata

A simple, quick, versatile dish with autumnal veg and feta topped with mixed baby kale.  For easy meal prep, save some roasted tomatoes or make extra when you whip up this Garlic Roasted Yam, Tomato & Green Bean Salad

 

I used a local goats milk feta made by the talented artisans at Coppertail Farm ~ what a treat; their cheeses are truly excellent! 

 

A Frittata, at its essence, is an open-faced omelette; it is much easier to cook with lots of vegetables than an omelette. 

  • Prep 5 mins
  • Cook Time 10-12 mins
  • Difficulty Low
  • Serving1-2
  • 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.

  • 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.

Ingredients

✓ adds to shopping list

  • 1 tsp olive oil
  • 1 cup kale - fine chop
  • ½ cup herbs - parsley, chives, basil
  • 2-4 eggs from your local farmer
  • ½ tsp sea salt + pepper
  • 10 roasted cherry tomato halves
  • ¼ - ½ cup feta - cubed
  • 1-2 cups baby kale | salad greens

Method

Roasted Tomato, Kale & Feta Frittata

 

MEDIUM HEAT an ovenproof nonstick frying pan or skillet – add olive oil + kale saute 1-2 mins.

 

CRACK eggs into a bowl, add salt + pepper, whisk well. 

 

STIR in chopped herbs. POUR EGGS evenly into frypan. 

 

SCATTER roasted tomatoes + feta on top.  Cook on low 2-3 mins – TURN on broiler | 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 with topped with baby kale or a side of Crispy Salad+ or Body Balance Quinoa Bread toasted.

Tips + Suggestions

MEAL PREP save some roasted tomatoes from Garlic Roasted Yam, Tomato & Green Bean Salad for easy meal prep. 

 

SWAP KALE for swiss chard, spinach, chicory, chenopodium – good king henry, Asian greens, dandelion greens.

 

ADD zucchini, corn, red pepper, cooked quinoa – cooking time will vary.

 

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.

 

EGGS I 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!