This frittata makes for a nutritious family dinner, with leftovers for you lunch tomorrow!
Eggs provide the majority of the energy in this recipe along with bioavailable protein, vitamins B2, B5, A and B12 as well as choline, and selenium.
Ricotta brings a luxurious texture and mouthfeel along with calcium and phosphorus while the chard and leek add vitamins K1, C and A, folate and a range of critical minerals.
One serve provides 360 calories, 25 g protein, 21 g fat and 14 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 100 g leek, sliced
- Scant amount preferred fat
- 100g ricotta
- 100 g baby kale
- 6 eggs, beaten
- Salt & Pepper (optional)
- Pre-heat oven to 180°C/360°F (bake).
- Line a small tin or ceramic dish with baking paper.
- Heat a frying pan to medium heat, add the fat. Once warm add the leek and saute for 5 minutes until soft.
- Add the baby kale to the leek and toss to wilt for 1 minute.
- Tip the veggies into the bottom of the lined dish. Crumble over the ricotta.
- Pour over the beaten eggs, add salt & pepper if using.
- Bake for 20-30 minutes until centre is cooked.
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- low carb & blood sugar
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- low carb vegetarian
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