Broccoli-Rabe and Ricotta Frittata

Gluten Free
Health score
16%
Broccoli-Rabe and Ricotta Frittata
45 min.
4
299kcal

Suggestions

Ingredients

  • 0.8 pound broccoli rabe 
  •  eggs 
  • clove garlic minced
  • 0.5 teaspoon fresh-ground pepper black
  • tablespoons olive oil 
  • tablespoons parmesan grated
  • 0.3 pound ricotta 
  • 0.8 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • oven
  • pot

Directions

  1. Heat the oven to 32
  2. In a large pot of boiling, salted water, cook the broccoli rabe until almost tender, about 3 minutes.
  3. Drain. Rinse the broccoli rabe with cold water and drain thoroughly.
  4. Cut the broccoli rabe into 2-inch lengths and set aside.
  5. In a large bowl, beat the eggs with the ricotta and 1/4 teaspoon each of the salt and the pepper.
  6. In a medium cast-iron or ovenproof nonstick frying pan, heat the oil over moderate heat.
  7. Add the garlic and cook, stirring, until fragrant, about 30 seconds.
  8. Add the blanched broccoli rabe and the remaining 1/2 teaspoon salt and 1/4teaspoon pepper and cook, stirring, for 2 minutes.
  9. Evenly distribute the broccoli rabe in the pan and then add the egg mixture. Cook the frittata, without stirring, until the edges start to set, about 2 minutes.
  10. Sprinkle the Parmesan over the top and bake until firm, about 25 minutes.
  11. Wine Recommendation: Prosecco, a sparkling wine from Italy's Lombardy region, makes an unexpected accompaniment to this frittata. The wine has a crisp and almost neutral taste, making it very versatile with food. Drink it from a tumbler, as the Italians do.
  12. Notes: Broccoli rabe is, frankly, bitter--usually appealingly so, but sometimes the bitterness can be overwhelming. Blanching the vegetable in boiling salted water for a few minutes before proceeding with the recipe tempers its strength. The trick, used here, can be applied to almost any dish.

Nutrition Facts

Calories299kcal
Protein26.99%
Fat66.69%
Carbs6.32%

Properties

Glycemic Index
37
Glycemic Load
0.47
Inflammation Score
-9
Nutrition Score
24.469130433124%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Myricetin
0.01mg
Quercetin
1.93mg

Nutrients percent of daily need

Calories:299.48kcal
14.97%
Fat:22.4g
34.45%
Saturated Fat:7.69g
48.03%
Carbohydrates:4.77g
1.59%
Net Carbohydrates:2.4g
0.87%
Sugar:0.82g
0.91%
Cholesterol:389.26mg
129.75%
Sodium:676.79mg
29.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.39g
40.79%
Vitamin K:195.9µg
186.57%
Vitamin A:2953.74IU
59.07%
Selenium:37.41µg
53.44%
Vitamin B2:0.65mg
37.97%
Phosphorus:336.72mg
33.67%
Folate:121.9µg
30.47%
Calcium:257.94mg
25.79%
Vitamin E:3.48mg
23.17%
Vitamin C:17.41mg
21.11%
Iron:3.8mg
21.09%
Manganese:0.41mg
20.6%
Vitamin B5:1.89mg
18.91%
Vitamin B12:1.04µg
17.33%
Vitamin B6:0.34mg
17.11%
Zinc:2.45mg
16.35%
Vitamin D:2.07µg
13.79%
Vitamin B1:0.19mg
12.34%
Potassium:351.79mg
10.05%
Fiber:2.38g
9.5%
Magnesium:36.47mg
9.12%
Copper:0.12mg
6.08%
Vitamin B3:1.17mg
5.83%
Source:My Recipes