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Osteoporosis Canada
PREP TIME: 15 mins
COOK TIME: 20 mins
SERVES: 4

PREP TIME: 15 mins

COOK TIME: 20 mins

SERVES: 4

Rapini Frittata

PREP TIME: 15 mins
COOK TIME: 20 mins
SERVES: 4

Ingredients

I love rapini cooked any way because of its slightly bitter and mustardy flavour. This versatile frittata is spectacular cut and placed in a crusty bun for a dinner sandwich. Or try it with a little pasta sauce on top. Enjoy it hot or cold with a side salad, or serve it up in little squares as an appetizer.

1 bunch rapini, trimmed
2 tbsp (30 mL) extra virgin olive oil
2 cloves garlic, minced
1/4 tsp (1 mL) red pepper flakes (optional)
6 eggs
1/4 cup (50 mL) grated Parmesan cheese
1/4 tsp (1 mL) salt
Pinch fresh ground pepper

Preparation

  1. In pot of boiling water cook rapini for about 6 minutes or until tender but firm. Drain well and using wooden spatula gently push down on rapini to remove even more water. Chop rapini coarsely.
  2. In non-stick skillet, heat oil over medium heat and cook garlic and pepper flakes for 1 minute or until fragrant. Add rapini and toss to coat; cook stirring for about 8 minutes or until beginning to brown and get crispy.
  3. Meanwhile in bowl whisk together eggs, cheese, salt and pepper. Pour into skillet stirring to combine with rapini. Cook lifting edge with rubber spatula letting runny egg go to the bottom until bottom is light golden and top is set. Place large plate over top of skillet and invert frittata onto plate. Slide frittata back into skillet and cook for about 3 minutes or until golden.
Ingredients

I love rapini cooked any way because of its slightly bitter and mustardy flavour. This versatile frittata is spectacular cut and placed in a crusty bun for a dinner sandwich. Or try it with a little pasta sauce on top. Enjoy it hot or cold with a side salad, or serve it up in little squares as an appetizer.

1 bunch rapini, trimmed
2 tbsp (30 mL) extra virgin olive oil
2 cloves garlic, minced
1/4 tsp (1 mL) red pepper flakes (optional)
6 eggs
1/4 cup (50 mL) grated Parmesan cheese
1/4 tsp (1 mL) salt
Pinch fresh ground pepper

Preparation
  1. In pot of boiling water cook rapini for about 6 minutes or until tender but firm. Drain well and using wooden spatula gently push down on rapini to remove even more water. Chop rapini coarsely.
  2. In non-stick skillet, heat oil over medium heat and cook garlic and pepper flakes for 1 minute or until fragrant. Add rapini and toss to coat; cook stirring for about 8 minutes or until beginning to brown and get crispy.
  3. Meanwhile in bowl whisk together eggs, cheese, salt and pepper. Pour into skillet stirring to combine with rapini. Cook lifting edge with rubber spatula letting runny egg go to the bottom until bottom is light golden and top is set. Place large plate over top of skillet and invert frittata onto plate. Slide frittata back into skillet and cook for about 3 minutes or until golden.
Recipe Tip

RECIPE TIP

Ideas on how to serve:

  • cut in small squares and serve as bite size pieces
  • try other veggies in the frittata like spinach, kale, broccoli, Swiss chard
  • cut in fingers or triangles and dip into pasta sauce

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

NUTRIENT CALCULATOR
Emily Richards
Recipe by

Emily Richards

Professional Home Economist

Nutritional Information

  • Calories
    234
  • Fat
    17g
  • Saturated
    4g
  • Trans
    0g
  • Cholesterol
    285mg
  • Sodium
    393mg
  • Fibre
    3g
  • Carbohydrate
    5g
  • Sugars
    1g
  • Iron
    15%DV
  • Vitamin A
    60%DV
  • Vitamin C
    70%DV
  • Vitamin D
    ≥1 µg
  • Vitamin K
    317 µg
  • Calcium
    240 mg
  • Protein
    16g
  • Magnesium
    40mg

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

RECIPE TIP

Ideas on how to serve:

  • cut in small squares and serve as bite size pieces
  • try other veggies in the frittata like spinach, kale, broccoli, Swiss chard
  • cut in fingers or triangles and dip into pasta sauce
DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

Nutritional Information (Per Serving)
  • Calories
    234
  • Saturated
    4g
  • Fat
    17g
  • Trans
    0g
  • Cholesterol
    285mg
  • Sodium
    393mg
  • Fibre
    3g
  • Carbohydrate
    5g
  • Sugars
    1g
  • Iron
    15%DV
  • Vitamin C
    70%DV
  • Calcium
    240 mg
  • Protein
    16g
  • Vitamin A
    60%DV
  • Vitamin D
    ≥1 µg
* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
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