Kale, vegie and pumpkin seed slice

Ingredients

Serves (1) Serves (2) Serves (4) Serves (6) Serves (8) — default Serves (10)

Units: Metric Imperial (US)

Measurements explained

• 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 skim milk
  
• ¼ cup chopped fresh herbs (such as parsley, thyme and oregano)
  
• black pepper
  
• ½ cup grated parmesan
  
• spray oil
  
• 1 tablespoon pumpkin seeds
  
• 250g punnet cherry tomatoes (or on the vine, if possible)

Log in or sign up to save this recipe to your shopping list.

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

Stay Awake

(Stops screen from sleeping)

1. 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.
2. In a large bowl, whisk eggs and milk. Stir through fresh herbs, pepper and half of the parmesan.
3. 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.
4. 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.
5. To serve, divide slice into 8 wedges and top with roasted tomatoes.

HFG tip

To make a meal of this recipe, serve slice with wholegrain bread and salad.

Nutrition info (per serve)

Calories 253 cal

Kilojoules 1060 kJ

Total fat 14 g

Saturated fat 4 g

Member only

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

Find this recipe interesting?

Save to favs/meal planning

Log in now in to enjoy this feature

See favs

First published: Feb 2018

Have you made this?
Tell us how it went!

Tag us on Instagram at @healthyfoodguidemag

Leave a comment Click here to cancel reply.

You must be logged in to post a comment.

Achieve your goals

Unlock your ultimate healthy eating toolkit

Get instant access to everything you need to plan, shop and eat well in one place.

SUBSCRIBE