Rapini Frittata Recipe

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prep-time  Prep Time: 20 mins | Cook Time: 25 mins | Serves: 4

Emily Richards in the Kitchen Cropped

 

Recipe by: Emily Richards, Professional Home Economist

INGREDIENTS

1 bunch of rapini, trimmed

2 tbsp (30 mL) extra virgin olive oil

2 cloves garlic, minced

1/4 tsp (1 mL) red pepper flakes (optional)

6 eggs

1/4 cup (50 mL) grated Parmesan cheese

1/4 tsp (1 mL) salt

Pinch fresh ground pepper

PREPARATION

1. In pot of boiling water cook rapini for about 6 minutes or until tender but firm. Drain well and using wooden spatula gently push down on rapini to remove even more water. Chop rapini coarsely.

Rapini-Frittata

2. In non-stick skillet, heat oil over medium heat and cook garlic and pepper flakes for 1 minute or until fragrant. Add rapini and toss to coat; cook stirring for about 8 minutes or until beginning to brown and get crispy.

3. Meanwhile in bowl whisk together eggs, cheese, salt and pepper. Pour into skillet stirring to combine with rapini. Cook lifting edge with rubber spatula letting runny egg go to the bottom until bottom is light golden and top is set. Place large plate over top of skillet and invert frittata onto plate. Slide frittata back into skillet and cook for about 3 minutes or until golden.

Nutritional Information (per serving)

Calories

Fat

Saturated

Trans

Cholesterol

Sodium

Potassium

Calcium

234

17g

4g

0g

285mg

393mg

483mg

239mg

Carbohydrate

Fibre

Sugars

Protein

Vitamin A

Vitamin C

Calcium

Iron

5g

3g

1g

16g

60%

70%

24%*

15%

*The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

TIPS

Ideas on how to serve:

  • Cut in small squares and serve as bite size pieces.
  • Try other veggies in the frittata like spinach, kale, broccoli, Swiss chard
  • Cut in fingers or triangles and dip into pasta sauce

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Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein, while including all four food groups in Canada’s Food Guide.