Nancy Guppy, Registered Dietitian (RD): Stinging Nettle & Wild Leek Frittata

Sunday, June 1, 2014

Stinging Nettle & Wild Leek Frittata

I used a mix of garden and wild greens available this time of year around the farm: wild leek, stinging nettle, shallot tops, sorrel and garlic chives. Dandelion greens would be good too. The greens are all best eaten tender and young.

basket of greens for the frittata

INGREDIENTS:
Makes 4 x 300 g servings

olive oil
8 eggs, medium
1/2 cup (125 ml) yogurt
1/4 tsp (1.25 ml) red pepper chile flakes
1/2 tsp (2.5 ml) black pepper, freshly ground
1 cup (250 ml) Romano or Pecorino sheep cheese, shredded
1 cup (250 ml) old white cheddar, shredded
1 cup (250 ml) peppers, orange, sweet, chopped
4 mushrooms, sliced
2 wild leeks, white and green, sliced
1 cup (250 ml) young stinging nettle, chopped
1 cup (250 ml) sorrel, chopped
1/4 cup (60 ml) chives, sliced

METHOD:

1. Preheat oven to 325'F ('C). Coat the bottom of a 12-inch (30 cm) baking dish or ramekins with olive oil.

2. Beat the eggs. Stir in yogurt and whisk until well combined. Season with red hot chile pepper flakes and freshly ground black pepper. I didn't use salt as the cheese is salty. Set aside.

3. Shred cheeses and set aside.

4. Chop peppers and slice mushrooms. Add to the bottom of the baking dish(es).

5. Slice leeks and chives. Chop nettle and sorrel. Don't worry about the stinging aspect of the nettle at this point as the baking kills it off. If you are sensitive to the nettles you may have to use gloves. Make sure you soak the greens in a good amount of water to get off the grit. Place over peppers and mushrooms. Here you can see I am making them in a variety of bake proof dishes.

6. Pour the egg mixture over the greens and vegetables. Bake frittata in a hot oven on centre rack for 30 minutes or until the eggs are set and lightly browned. A knife inserted into centre should come out clean. Remove from oven, allow to cool a bit and serve. Enjoy!

Pack any extras into containers for weekday breakfast or lunches.

NUTRITION FACTS (per 300 g serving): 420 calories, 28 g fat, 14 g saturated fat, 610 mg sodium, 385 mg cholesterol, 11 g carbohydrate, 4 g fibre, 5 g sugar, 30 g protein. %Daily Values: 70% vitamin A, 110% vitamin C, 70% calcium, 15% iron.