Kale, vege and pumpkin seed slice

Serves: 8 (as a side/nibbles)
Time to make: 55 mins
( Hands-on time: 20 mins )

Total cost: $ 18.40 / $ 2.30 per serve

(at time of publication)

Ingredients

1 tablespoon olive oil
1 large red onion, finely chopped
2 cloves garlic, crushed
3 large carrots, grated
2 large red capsicums, seeded, thinly sliced
2 ½ cups chopped kale
18 eggs
⅓ cup trim milk
¼ cup chopped fresh herbs (such as parsley, thyme and oregano)
black pepper
½ cup grated parmesan
oil spray
1 tablespoon pumpkin seeds
250g punnet cherry tomatoes (or on the vine, if possible)

Instructions

In a large, deep non-stick frying pan, heat olive oil over medium. Gently fry onion for 5–6 minutes, or until softened. Add garlic, carrot and capsicum and cook, stirring, for 2 minutes. Add kale and cook, stirring, for 1–2 minutes, or until just wilted. Set aside to cool.
In a large bowl, whisk eggs and milk. Stir through fresh herbs, pepper and half of the parmesan.
Preheat oven to 160ºC. Lightly spray a 6cm-deep x 22cm x 32cm rectangular baking dish with oil and line the base and 2 long sides with baking paper. Scatter vegetables into the dish, then pour over the egg mixture. Sprinkle top evenly with pumpkin seeds and remaining parmesan.
Bake for 35–40 minutes, or until golden, puffed and set. Meanwhile, on a baking-paper lined baking tray place tomatoes and spray with oil. Roast for 10 minutes, or until just wilted.
To serve, divide slice into 8 wedges and top with roasted tomatoes.

Nutrition Info (per serve)

Kilojoules 1060kJ

Calories 253cal

Protein 20g

Total fat 14g

–Saturated fat 4g

Carbohydrates 10g

–Sugars 9g

Dietary fibre 3g

Sodium 240mg

Calcium 220mg

Iron 3mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.