Low-FODMAP Braised Kale Frittata

Hubby and I moved into our first home back in November. Even before we moved in, we knew we wanted to take advantage of the spacious backyard and put in a garden. When early spring rolled around, we built raised garden beds from old wood that was left on the property and planted our very first crops. What we didn’t know at the time was just how well some of our seeds would take off! The kale and spinach have absolutely flourished, so much so that we’ve had a difficult time keeping up with it and have had to give quite a bit away! I really haven’t used kale much in my cooking, so with two gallon-sized ziploc bags full of it in the fridge, I felt that it was time to find a new recipe. I came across this braised kale frittata recipe over at Health.com. I had never made a frittata before. Confession.. I didn’t really even know what it was! But after reading the ingredient list, I decided to give it a go. While I did tweak some of the proportions and also halved the recipe (we were a bit short on eggs…), I only had to change one ingredient to make it low-FODMAP. Read on for the recipe!

Low-FODMAP Braised Kale Frittata

Low-FODMAP Braised Kale Frittata

3 large eggs
2 large egg whites
1/4 tsp salt
1/4 tsp black pepper
1 1/2 tbsp parmesan, grated
1/2 tbsp dried oregano
1/4 cup tomatoes, chopped or sliced

For the braised kale…
1/2 tbsp extra virgin olive oil
3.5oz/100g kale
1/4 cup low-sodium chicken broth (be sure to pick one that’s free of garlic and onion!)

First, we need to braise the kale. Warm your olive oil over medium heat in a large pan on the stovetop. While it heats, devein your kale – basically, you’re just separating the leafy part of the kale from its stiff stem. I like to use a sharp knife, but the leafy part can also be stripped off by hand.

Chop the kale and add it to your heated olive oil. Also add the chicken broth at this time. Cover and let cook until kale is tender, which will only take a few minutes. Low-FODMAP Braised Kale FrittataTa-da, your kale is braised! You may wish to drain it before setting it aside.

Now for the frittata. Preheat the oven to 375F and grease a small oven-safe baking dish. I used a 3-cup rectangular glass pyrex dish and it was the perfect size. Mix eggs, egg whites, salt, pepper, cheese, and oregano in a medium mixing bowl – a whisk is best for this.

Return your pan (with the kale!) to the stovetop and set burner to medium heat again. Add the tomatoes at this time as well. Once hot, pour in egg mixture just to combine – we don’t want it to cook too much here. Quickly transfer to the greased baking dish. It is now ready for the oven!

Low-FODMAP Braised Kale FrittataBake until egg is cooked completely – mine took almost 20 minutes.Low-FODMAP Braised Kale Frittata

I was very pleased with how it turned out. It has a great flavor, but if you’re not that into kale, you may want to reduce the amount of kale and even add an additional egg or two. The kale-to-egg ratio was definitely kale-heavy, but I liked it 🙂 Hubby also suggested adding more tomato. Being a tomato-lover, I wholeheartedly agree and will do so next time I make this. The recipe was enough to feed myself and my husband for dinner. Let me know how yours turns out and whether you changed anything about it!Low-FODMAP Braised Kale Frittata