Swiss Chard & Sweet Corn Frittata

A simple, quick, versatile supper with vegetables, greens and protein. .  A Frittata at its essence is an open-faced omelette; much easier to cook with lots of vegetables than an omelette. 

  • Prep 5 mins
  • Cook Time 10mins
  • Difficulty Low
  • Serving2-4
  • 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

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  • 2 tsp olive oil - optional
  • ½ onion | 2 scallions - fine dice
  • 1 cup corn kernels - frozen, fresh
  • 4 cups swiss chard - fine chop
  • 4-6 eggs from your local farmer
  • 1 teaspoon sea salt
  • 10 grinds fresh black pepper

Method

Swiss Chard & Sweet Corn Frittata

 

MEDIUM HEAT an ovenproof nonstick frying pan, add olive oil onion + corn kernels; saute 3-4 min.

 

ADD Swiss Chard – cook 1 min – TURN HEAT DOWN to low

 

CRACK YOUR EGGS into a bowl, add salt and pepper, whisk well.

 

POUR WHISKED EGGS even into frypan let cook on low  2mins – TURN on broiler | oven grill to heat.

 

PLACE FRYING PAN under the broiler | oven grill and cook for 2-3mins. Check after 2mins; eggs should be set and very lightly golden on top.

 

SERVE with Spring Crispy Salad + Body Balance Quinoa Bread toasted.

Tips + Suggestions

SWAP SWISS CHARD for spinach, kale, chenopodium – good king henry, Asian greens, dandelion greens,

 

ADD garlic, zucchini, summer squash, chives, cooked rice or quinoa.

 

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!

 

SWAP EGGS FOR TOFU – scramble tofu with sautéed veg not the same as a frittata but still tastes great.