Frittata with Greek Yogurt, Leeks, Kale, Feta & Tomatoes August 31, 2017

IMG_5481Frittata with Greek Yogurt, Feta and Kale

Everyone loves a great Omelet…..Scrambled Eggs and Frittatas. But first let me describe the difference between an omelet and a Frittata. Basically, there is not much difference between the two, they are both made with a variety of fillings, meat, seafood, vegetables and cheeses. An omelet is usually topped with the fillings in the pan as the eggs begin to set. Then it is folded over and placed on a plate. The eggs themselves do not contain any of the filling. A frittata, also called a crust-less  quiche and has the fillings blended into the eggs before they set, then topped with cheese and placed in the oven under broil to melt the cheeses and finish cooking the eggs. It is then place on a platter and cut like a quiche or pizza, into wedges.

They begin with the same base, eggs and cream or milk, salt and pepper. My base of course begins with the eggs, I try and use Egglands Best, they have lower cholesterol and have added vitamins. They are expensive, but worth the benefits. I have high cholesterol and even though I try to eat healthy, I love my bad food just as much. So it is not uncommon for me to eat a healthy bowl of Fage Greek Yogurt with my Greek Granola and Berries…..only to have a big fat Cheesesteak and Fries for dinner, Lol

Well, I am from Philly after all….home of the Best Cheesesteak in the world! You know what they say….you can take the girl out of the Cheesesteak Capitol, but you can’t take the Cheesecake Capitol out of the Girl!!! It is my weakness and I have been known to eat a piece of Pizza or two along with this Philly Classic! I am working on portion control!

Now let’s talk fillings….both can have whatever you want and the possibilities are endless. Whether I am making an omelet or frittata, I like to cook my topping first. So I will take all of my fillings, except any of the cheeses and sauté them in a little olive oil to softened them and bring out the flavors. To make the Greek Yogurt, Feta, Kale & Red Pepper Frittata with Fage you want to add a liquid such as cream or milk. Cream makes the eggs light a fluffy, milk waters them down, especially if you are trying to reduce the fat and use 1% or skim milk. This is where the Fage Greek yogurt comes to the rescue. Replacing the milk or cream with Fage Greek Yogurt is not just beneficial for lowering fat, but it makes the eggs light and fluffy and delicious! I even use the Fage non-fat plain instead of the whole milk, I believe it is definitely the Fage brand of Yogurt that makes this so wonderful.

For an omelet and frittata you begin the same way, with the egg in a bowl. In this recipe I used kale instead of spinach because it holds it’s shape and texture even after cooked. Just make sure you chop it fine and remove the stems before roasting or sauteing.

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Frittata with Fage Greek Yogurt, Feta, Kale and Red Pepper

 

Prep time: 15 min         Cook time: 20 min             Serves 3-4

 

3 Tbsp. olive oil

2 long bunches of kale, stems removed and chopped

1 small red onion, chopped

1 med red pepper, seeded and chopped

1 tbsp. Greek oregano, dried

1  tsp. black pepper                                                 IMG_5463 - CopyIMG_5464IMG_5466

1 tsp. salt

1 tsp.granulated garlic

5 eggs

3/4 cup Fage nonfat Greek yogurt

3/4 cup of feta

For garnish:

5 cherry tomatoes, sliced

handful of arugula

 

Heat 2 tbsp. of the olive oil on med. heat in a sauté or frying pan. Cut kale leaves off of the stem and then chop into bite size pieces. Place the kale in the pan, stirring often until leaves begin to wilt just a little, 5 min. While the kale is cooking, dice the small red onion and add to the pan, then seed and dice the red pepper and add to the pan. Turn the flame to med- low, add the salt, pepper, Greek oregano and granulated garlic. Stir to combine the spices with the vegetables, cover and  cook for 10 minutes, stirring every minute or so to cook evenly.

 

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While the vegetables cook, place the eggs and the Greek yogurt into a bowl and whisk very well until well blended. Uncover the lid to the vegetables and move them to one side of the pan. Pour 1/2 of the remaining  1 tbsp. of olive oil in pan and spread evenly with a spatula. Then move the vegetables to the other side and pour the remaining olive oil on the side and spread with a spatula. Now spread the vegetables evenly over the bottom of pan and add the egg mixture. Swirl the pan so the egg makes a complete circle around the pan, lifting and mixing the vegetables throughout the eggs. Cover and let cook for 3-5 minutes on low, then uncover and sprinkle with the feta cheese and place in the upper part of your oven under the broiler. Broil for about 5 minutes until the top of the frittata is cooked and the feta cheese is melted. Remove from the oven, let sit for 2-3 minutes and then gently slide a thin spatula around the pan loosening the egg and slide onto a plate.

Garnish with the arugula and cherry tomatoes and cut-into wedges to serve. A couple notes…. do not be afraid to put your pan in the oven for a few minutes, it will not hurt it unless your pan is very old and your handles are plastic. Make sure you have an oven mitt on so you do not burn yourself. Also, you may think 1 tbsp. of oregano is too much….believe me it is not. It mixes so well with the feta giving this frittata a real Mediterranean flavor.

Remember you can add any fillings you want and even spice it up with hot peppers and different cheeses. Enjoy and may 2015 be a Happy and Healthy Year for all of you!

 Enjoy!

Chef Steff

 

 

 
 

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