Timer Prep Time: 15 mins
Cook Cook Time: 20 mins
Portions 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.
Nutritional Information (per serving)
Calories 234 Fat 17g
Saturated 4g Trans 0g
Cholesterol 285mg Sodium 393mg
Calcium 239mg/24% Carbohydrate 5g
Fibre 3g Sugars 1g
Protein 16g Vitamin A 60%
Vitamin C 70% Iron 15%

*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.

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

Recipe by

Emily Richards,

Professional Home Economist