Tag Archives: Broccoli

Kale and Zucchini Pie

kale-and-squash

Kale is a leafy green vegetable related to mustards, broccoli and collards. It is incredibly packed with vitamins A , C and K, and is considered a great anti-inflammatory. It’s glycemic load is 3 ,This means it will not make your blood sugar spike .
But how does it taste?
It’s zippy and simply yummy in traditional soups and stews but, did you know it can take full center stage in a pie? Well it can! We added thin slices of yellow zucchini and cheese instead of a  pie crust top and presto!  A delicious , nutritious and figure friendly  is born . So from our kitchen to yours to enjoy : Kale and zucchini pie.

Ingredients:

3 cups chopped kale
1 onion , chopped
2 eggs, lightly beaten
1/4 cup part skim ricotta
2 tbls olive oil
freshly grated nutmeg to taste
salt and pepper to taste
1 yellow zucchini or 2 yellow crooked neck squash , thinly sliced
1 pie crust ( bottom only)
1/4 cup grated parmesan cheese

Preheat oven to 320 degrees. Meanwhile in a large skillet, saute the onions with the oil, salt and pepper over medium heat  till slightly brown. Add the chopped kale and saute till slightly wilted. Turn off the heat and add the nutmeg, ricotta and the eggs. Mix lightly till incorporated.

Place the mixture in the bottom pie shell, distributing evenly, sprinkle  with the grated cheese, then top with the thin zucchini slices till all the mixture is covered. You can get as fancy or as simple as you like, stacking in a fan-like fashion or randomly.

Place in the middle rack of the oven and let bake for 40 minutes. Remove from oven , let cool slightly, slice and enjoy!

Variation: you can also make individual pies, just adjust cooking time to 25 minutes.


Vegetable Frittata

Into tapas? Try this quick and easy vegetable frittata.  Perfect for a quick lunch, a late night dinner , or as part of a tapas party. It’s a terrific way to eat veggies! . Substitute eggs for egg whites for a low cholesterol version.

Ingredients: (for one 8-inch frittata)

2 cups cooked vegetables, such as broccoli, asparagus or green beans
4 eggs, beaten
1/2 onion, minced
2 Tbls olive oil
grated Pecorino Romano to taste

For best results, use a non-stick 8-inch pan. Sauté the onion in the oil till golden brown. Add the vegetables, salt & pepper to taste. Pour the eggs, let cook till barely set. Gently, slide the frittata on to another dish, then place back into pan to cook the other side, for about 3 minutes. Slide onto serving dish sprinkle with freshly grated pecorino Romano and enjoy!