Tuna brown rice kale frittata
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Prep Time
15 Minutes
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Cook Time
35 Minutes
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Yield
1
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Difficulty Level
Easy
Ingredients
- 1 medium red onion, peeled and diced
- 2 tablespoons olive oil
- 2 garlic cloves, crushed
- 6 medium kale leaves, stem removed finely chopped
- ½ cup chopped flat leaf parsley
- 2 cups freshly cooked brown rice, warm
- 1 x 185g can Safcol Tuna in Springwater, drained
- 6 large free range eggs
- 1 cup cheddar or tasty cheese
- 4 cherry or mini roma tomatoes sliced
- sea salt and freshly ground black pepper
Instructions
- Preheat oven to 190°C
- In a 24cm oven proof frying pan on a medium heat, add the onion and one tablespoon of olive oil. Cook for 3-4 minutes stirring occasionally, until the onion is soft and lightly golden.
- Stir in the garlic, cook for another 30 seconds or until the garlic smells fragrant.
- Stir in the kale leaves and parsley, cook until they just start to wilt.While still on the heat stir through the warm cooked brown rice, drained tuna and half the grated cheese. Remove from the heat and season to taste.
- Place the eggs in a large bowl and lightly beat them. Stir in the warm rice and tuna mixture. Check the seasoning again. Wash the frying pan, return to a medium heat.
- Pour in the tuna and rice mixture and top with the remaining cheese and tomato slices. Cook for a couple of minutes on the hob, then transfer to the preheated oven. Bake for 15-20 minutes or until the egg is set and the cheese is golden brown. Serve warm, in wedges with a salad.
| Servings: | 6 |
| Ready in: | 50 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Tarts & Frittatas |
| Ingredient: | Tuna |
Tuna brown rice kale frittata
Nutrient-rich, easy to make, satisfying and very tasty, our tuna brown rice and kale frittata, will really hit the spot! Perfect for any meal occasion… wedges of the frittata are equally delicious served warm from the oven with a salad or packed for an outing or meal-to-go.
Fish helps to keep you feeling fuller for longer but also adds brain, heart, artery and eye optimizing omega 3 fat.
Ashleigh Feltham (MNutrDiet)
This frittata recipe is a perfect balance of everything your body needs in a meal. Starting with a great whole grain source from the brown rice. Providing your body with all the benefits of the whole grain including B vitamins for energy as well as iron to allow oxygen to be transported around your body properly and zinc for optimal immune health. For a healthy balanced meal, a lean protein source like Safcol tuna gets a gold star. Not only will this fish help to keep you feeling fuller for longer but also adds brain, heart, artery and eye optimizing omega-3 fat!
Eggs and cheese are the perfect combination as cheese gives your body a great source of calcium for strong bones and teeth while the eggs provide vitamin D which helps enhance the amount of calcium your body absorbs. Cheese, eggs and tuna are also good sources of iodine and selenium for healthy thyroid function. Cheese, eggs and tuna are also good sources of Vitamin B12 and choline, which keeps your central nervous system working well.
The final component of a healthy meal is the vegetables. The onion, kale, cherry tomatoes and garlic each provide your body with different health benefits and is why variety in your diet is so important for optimal health. The kale is a great source of folate which helps your body to repair and make DNA. Cherry tomatoes have a special antioxidant called lycopene which helps to keep your heart healthy, may reduce your risk of some cancers and for the gentlemen helps your prostate to work well. Garlic adds immune support with its antioxidant allicin, and onion also contributes to this function with its antioxidant quercetin.
A healthy fat in a meal is like the topping on a cake. Olive oil adds healthy monounsaturated fat. This fat, like the omega-3 fat found in tuna, helps your blood cholesterol stay in a healthy range which helps keep your heart healthy. On top of this, both fats will help your body absorb the fat-soluble vitamins better. So clearly there is no need to fear healthy fats when they play such health-promoting roles in your body. Make sure you save this recipe for the next time you are in the mood for a frittata.
