|This is one of the simplest breakfast casseroles ever, but the combo of kale and Feta is a winner!|
This time of year I wonder if I should apologize to readers who don't have a vegetable garden, because when my garden is producing certain veggies in abundance, it's hard for me to think about cooking anything else. Right now it's all about green beans, cucumbers, zucchini and kale, although eggplant and tomatoes are coming soon. Kale is a vegetable I didn't have much appreciation for until I started growing it myself, but now I love this ultra-nutritious vegetable. When I thought of using kale and Feta in an egg casserole, I wasn't sure how those two strong flavors would work together, but the combination was definitely a winner. If you like kale but aren't a fan of feta, you could use a blend of milder white cheeses like I did in Red Kale and Cheese Omelet for Two.
Chop up a generous bunch of fresh kale. I used Red Russian Kale the first time, but I've since made this with darker green kale and it was just as good with the Feta.
Saute the kale in olive oil just until it wilts and starts to soften, about 3-5 minutes. (Darker kale will take longer to soften.)
Spike Seasoning and a little salt and fresh ground black pepper.
Pour the eggs over the kale and Feta; then use a fork to gently stir so ingredients are evenly distributed in the eggs.
(Makes 6-8 servings, recipe created by Kalyn.)
10-12 oz. fresh kale, washed and coarsely chopped
2 tsp. olive oil
3/4 cup crumbled Feta cheese (about 4 oz.)
12 eggs, beaten
1 tsp. Spike Seasoning (or use any all-purpose seasoning that's good with eggs)
Salt and fresh-ground black pepper to taste
Preheat oven to 375F/190C. Wash the kale if needed and spin dry or dry with paper towels, then coarsely chop kale. Heat oil over medium-high heat in a large frying pan. When oil is hot add the kale and cook while stirring until kale is wilted and starting to soften, about 3-5 minutes. (Red Russian Kale will cook more quickly; darker green kale varieties will take longer to soften.)
Spray a 9" x 12" casserole dish with olive oil or nonstick spray, then put barely-cooked kale in the bottom of the dish. Crumble Feta cheese over the kale. Beat eggs with Spike Seasoning, salt, and fresh ground black pepper; then pour eggs over kale/Feta. (I like to take a fork and gently stir so the veggies and cheese are well-distributed in the eggs.)
Bake the casserole 40-45 minutes, or until eggs are set and the top is starting to lightly brown. Serve hot. This is good with a dollop of low-fat sour cream.
Leftover egg casserole will keep in the fridge for about a week. Reheat in the microwave for 1-2 minutes. (Don't microwave too long or it will make the eggs rubbery.
South Beach Suggestions:
Egg casseroles like this are a great breakfast for any phase of the South Beach Diet or any type of low-glycemic eating plan.
More Tasty Ideas with Kale:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Roasted Kale Chips with Sea Salt and Vinegar from Kalyn's Kitchen
Sauteed Kale with Garlic and Onion from Kalyn's Kitchen
Red Russian Kale and Red Onion Savory Breakfast Squares from Kalyn's Kitchen
Artichoke, Kale, and Ricotta Pie with Eggs and Parmesan from Kalyn's Kitchen
Goat Cheese, Kale, and Spinach Pasta from Dianasaur Dishes
Quinoa with Sauteed Mushrooms and Kale from Use Real Butter
Sweet Potatoes, Kale, and Sausage from Guilty Kitchen
Baked Rigatoni with Kale from In Good Taste
Dinosaur Kale Salad from Simple Nourished Living
Kale and Toor Dal from Fat Free Vegan Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)