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Ингредиенты
- 1 lb kale - (abt 2 bunches) thick ribs and stems cut away
- 1 Tbsp. extra virgin olive oil
- 1 1/2 c. sliced green onions
- 1 c. frzn white corn thawed, liquid removed
- 1/2 c. minced liquid removed roasted red peppers from a jar
- 1 x garlic clove chopped
- 2 c. water
- 1 1/2 c. yellow cornmeal
- 2 1/2 c. reduced-fat (2%) lowfat milk
- 1 tsp salt Nonstick vegetable oil spray as needed
- 4 lrg Large eggs
- 1 c. reduced-fat (2% lowfat milk, 1/3 less fat) sharp cheddar cheese
- 1 tsp warm pepper sauce
Инструкции
- Cook kale in large pot of boiling salted water till tender, about 10 min. Drain; cold. Squeeze dry. Finely chop kale.
- Heat oil in large nonstick skillet over medium-high heat. Add in onions, corn, red peppers, and garlic; stir 3 min. Fold in 1 1/2 c. kale. Remove from heat.
- Whisk 2 c. water and cornmeal in bowl to blend. Bring lowfat milk and salt to simmer in heavy large saucepan over medium heat. Gradually whisk in cornmeal mix. Stir till mix boils and thickens, about 5 min. Cold slightly.
- Preheat oven to 350 degrees. Spray oval 13- by 9- by 2-inch baking dish with nonstick spray. Whisk Large eggs in large bowl to blend; gradually whisk in hot cornmeal mix. Stir in kale mix, cheese, and warm pepper sauce. Transfer to prepared dish; smooth top. Bake till set and golden brown, about 35 min. Serve hot.
- This recipe yields 8 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 184g | |
| Recipe makes 8 servings | |
| Calories 191 | |
| Calories from Fat 45 | 24% |
| Total Fat 5.05g | 6% |
| Saturated Fat 1.11g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 104mg | 35% |
| Sodium 353mg | 15% |
| Potassium 317mg | 9% |
| Total Carbs 30.35g | 8% |
| Dietary Fiber 2.7g | 9% |
| Sugars 1.51g | 1% |
| Protein 7.05g | 11% |
