Kale & Goat Cheese Fritatta Cups
Highlighted ingredients are locally grown or produced and may be purchased at Urbana's Market at the Square.
Preheat the oven to 350°F.
Remove the leaves from the kale ribs. Wash and dry the leaves and cut them into 1/2-inch-wide strips.
In a 10-inch nonstick skillet, cook the garlic in 1 tablespoon of oil over medium-high heat for 30 seconds. Add the kale and red pepper flakes and cook until wilted, 1 to 2 minutes.
In a medium bowl, beat the eggs with the salt and pepper. Add the kale and thyme to the egg mixture.
Using a 12-cup muffin tin, use the remaining 2 tablespoons of oil to grease 8 of the cups (you may also use butter or non-stick spray if you'd prefer).
Divide the egg mixture into 8 of the cups.
Sprinkle the tops with goat cheese crumbles.
Bake until set in the center, about 25-30 minutes.
The frittatas are best eaten warm from the oven or within the next day. Leftovers can be kept refrigerated and reheated for up to a week.
Why Is It Healthy?
- Kale is low in calories, high in fiber, and has zero fat. One cup of kale has only 36 calories and 5 grams of fiber! It is great for aiding in digestion and elimination with its great fiber content. It's also an excellent source of vitamin C.
- Eggs are a very good source of inexpensive, high-quality protein. The whites are rich sources of selenium, vitamins D, B6, and B12, and minerals, such as zinc, iron, and copper.
- Goat's cheese is richer in essential nutrients, vitamin A, vitamin B, riboflavin, calcium, iron, phosphorus, magnesium, and potassium than cow's cheese!