Snacks and Light Meals
1 ratingsRate
Kale, vege and pumpkin seed slice
Reviewed by our expert panelServes: 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)
Units: Metric | Imperial (US)
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.
HFG tip
To make a meal of this recipe, serve slice with wholegrain bread and salad.
Nutrition Info (per serve)
-
Calories 253cal
-
Kilojoules 1060kJ
-
Protein 20g
-
Total fat 14g
-
–Saturated fat 4g
-
Carbohydrates 10g
-
–Sugars 9g
-
Dietary fibre 3g
-
Sodium 240mg
-
Calcium 220mg
-
Iron 3mg
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.
Photographer: Mark O'Meara
First published: Feb 2018
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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