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Saturday, 14 November 2015

Pumpkin, Kale and Goats' Cheese Frittata : Low Carb and Gluten Free


This delicious gluten-free frittata is ideal for a light lunch or supper with a green salad. 

Ingredients:
Serves Four
600 g pumpkin or squash (approx. 500g) cut into 1.5cm pieces
3 tbsp olive oil
100 g curly leaf kale
6 large eggs
200 ml double cream
25 g grated parmesan (or a vegetarian hard cheese alternative)
0.25 tsp dried chilli flakes
1 garlic clove, crushed
150 g tub soft French goats' cheese (or vegetarian alternative)

Method:
1. Preheat the oven to 220°C, fan 200°C, gas mark 7. Put the pumpkin in a shallow roasting tin, toss with two tablespoons of olive oil, season well, and roast for 20-25 minutes or until just tender.
2. Bring a pan of salted water to the boil, blanch the kale for 3 minutes, then drain and pat dry with kitchen paper.
3. When the pumpkin is ready, remove from the oven and set aside; reduce the oven temperature to 200°C, fan 180°C, gas mark 6. Put the eggs, cream, parmesan and chilli flakes in a bowl, season, and whisk to combine.
4. Heat the remaining one tablespoon of olive oil in a 22-24cm nonstick ovenproof frying pan. Add the crushed garlic, stir over the heat for 30 seconds, then add the kale and cook, stirring occasionally for 3-4 minutes. Tip into the bowl with the egg mixture and stir in the pumpkin. 
5. Pour the egg mixture into the pan and dot over the goats’ cheese. Add a little more pepper and cook over a medium heat for 2 minutes, then transfer to the oven and bake for 20-25 minutes until puffed and golden – cover with foil if the top is over-browning. Slice into wedges to serve.This lovely meal is ready in 1 hour 15 minutes. The cooking time is 25 minutes but preparation time is about 50 minutes so why not get ahead and roast the squash and blanch the kale a couple of hours ahead...

Each serving provides:
1.9g carbohydrate 0.4g fibre 7.8g protein

Recipe idea seen here

Now if you are looking for a great Breakfast Frittata - have a look at this

English breakfast frittat image

doesn't it look great - recipe idea can be seen here 

All the best Jan

6 comments:

Anonymous said...

Both of the Frittata look nice.
Curly kale is full of good nutirnts so will remember this lunch time frittata

Nona

Plowing Through Life (Martha) said...

Delicious and undoubtedly (wonderfully) very filling! And full of good nutrients.

Debbie said...

this looks so good, i make a potato frittata, that is so good but probably not as healthy as this!!!

Jo said...

They both look very tempting, I'd have never thought to include squash in a frittata.

The Happy Whisk said...

Is that your picture at the end? And if so, I hope you enjoyed each bite.

Lowcarb team member said...

Many thanks to you ALL for your comments ...

Nona - glad you liked the look of both of these Frittata recipes. Kale is very nutritious, you can read more here
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

Martha - yes it makes for a lovely lunch, full of goodness.

Debbie - that is what is so good about Frittata's, we can all choose what ingredients we'd like to include.

Jo - I don't very often use squash / pumkin, but this works well ... and I do like goats cheese!

Ivy - that last picture is a very tasty breakfast frittata, but is not my/our picture ... however if you'd like to look here, this picture and recipe idea is, a lovely asparagus crustless quiche / frittata
http://thelowcarbdiabetic.blogspot.co.uk/2012/06/great-lowcarb-grub-asparagus-quiche.html

I hope you are all having a good Sunday ... enjoy the new week ahead.

All the best Jan