Roasted Pumpkin Frittata with Feta and Cavolo Nero
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0.0
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Unrated
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Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
25 mins
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Servings
3 people
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Calories
272 kcal
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Cuisine
International
Roasted Pumpkin Frittata with Feta and Cavolo Nero
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Roasted Pumpkin Frittata with Feta Cheese and Cavolo Nero, a light and nutritious breakfast or brunch bursting with Fall flavours. It's a delicious baked dish that needs little prep and it's on the table in 20 minutes. Low in carbs, but big on flavours, this frittata goes down well with all ages.
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Ingredients
- 5 eggs
- ¼ cup milk (65 ml)
- 3 wedges roasted pumpkin ( 1 cup cubed roasted pumpkin)
- ½ cup cubes feta cheese ( 100 g)
- 1 cup Cavolo Nero ( stem removed and shredded)
- 3 cloves of garlic
- 30 g butter ( 2 tbsp)
- ½ teaspoon coarse sea salt
- ⅛ teaspoon ground black pepper
Instructions
- Preheat the oven to 180 degrees Celsius ( 350 Fahrenheit).
- Heat up a frying pan on a medium heat, add the butter and allow it to melt.
- Add the cavolo nero and peeled and chopped garlic, and stir fry them for 2-3 minutes until the cavolo nero wilts.
- Remove the pan from the heat.
- Whisk the eggs in a large bowl, pour in the milk, season with salt and pepper and whisk well.
- Scatter the cubed roasted pumpkin, cubed feta and cooked cavolo nero over the bottom of a roasting tray or ovensafe dish ( my tray is 27 x 22 x 5 cm or 10.5 x 8.5 x 2 inches).
- Pour over the egg mixture, making sure it's one nice even layer.
- Bake for 15 minutes or until the eggs are set.
Notes
- If you have a cast iron, you can make this frittata in one pan only, the frying pan I used to cook the cavolo nero wasn't oven-friendly, so I had to transfer the sauteed cavolo nero into an oven-safe dish.
- If you make everything in one pan, you can partially cook the eggs for a few minutes before transferring the dish to the oven, but that's optional.
Nutrition Information
Show Details
Calories
272kcal
(14%)
Carbohydrates
4g
(1%)
Protein
14g
(28%)
Fat
22g
(34%)
Saturated Fat
11g
(55%)
Polyunsaturated Fat
2g
Monounsaturated Fat
6g
Trans Fat
0.4g
Cholesterol
320mg
(107%)
Sodium
878mg
(37%)
Potassium
199mg
(6%)
Fiber
0.5g
(2%)
Sugar
1g
(2%)
Vitamin A
1532IU
(31%)
Vitamin C
8mg
(9%)
Calcium
225mg
(23%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 3people
Amount Per Serving
Calories 272 kcal
% Daily Value*
| Calories | 272kcal | 14% |
| Carbohydrates | 4g | 1% |
| Protein | 14g | 28% |
| Fat | 22g | 34% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.4g | 20% |
| Cholesterol | 320mg | 107% |
| Sodium | 878mg | 37% |
| Potassium | 199mg | 4% |
| Fiber | 0.5g | 2% |
| Sugar | 1g | 2% |
| Vitamin A | 1532IU | 31% |
| Vitamin C | 8mg | 9% |
| Calcium | 225mg | 23% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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