This Swiss chard and ricotta frittata is delicious and healthy. Ricotta is rich in whey proteins that help repair muscle quickly after a workout and it is lower in fat than many other cheeses.
This frittata is so easy to make, and a delicious choice for brunch, a protein-filled post-workout breakfast, or a light meal. You can serve it with a side salad of your choosing, although my favorite is this Italian radicchio and rocket salad that you can find here.
The healthy benefits of Swiss chard
Swiss chard is not a very well-known vegetable in the UK, but it is quite popular in Italy. It is a green-leaf vegetable, and as such is rich in folate and vitamin K. It is part of the “beets” family and has anti-inflammatory properties. Like many other greens, it is rich in oxalate, which is a compound that can contribute to the formation of kidney stones. Eating an oxalate-rich vegetable together with a calcium-rich food ( like cheese) reduces the amount of oxalate absorbed.
The nutritional lowdown
This frittata will provide you with 14 g of proteins, 4 g of carbs, and a decent amount of vitamin K, selenium, some Vitamin B, and Vitamin E among others.
How to make this Italian frittata with ricotta cheese
Ingredients
- 2 Eggs
- 3 tsp Ricotta cheeese
- 4 Swiss chard leaves
- 1 Garlic clove
- 1 tbsp Extra-virgin oilive oil
Instructions
- Wash and roughly cut the chard leaves and place them in a non-stick pan with the peeled garlic and olive oil. Saute’ them until soft, at low heat. Add a tsp of water if needed.
- In the meantime whisk the eggs, add the ricotta and season with sea salt and pepper to taste.
- Pour the eggs in the pan, cover with a lid, and cook at medium-low heat. When the bottom of the frittata is cooked, turn and cook the other side.
