I’m on a cruciferous vegetable kick because of this article, Cancer Alert: Your Best Defense – Go Cruciferous, by New York Times best-selling author and internationally recognized expert on reversing disease through nutrition, Dr. Fuhrman. It inspired my re-creation and improvement on the Costo Sweet Kale Salad sold here in the U.S. which I renamed Raw Cruciferous Salad. I am on a mission to “cook cruciferous” as much as I can.
I picked up what I thought was rapini the other day but turned out to be broccolini, both of which are cancer-fighting cruciferous veggies. Rapini is actually a leafy green vegetable often referred to as broccoli raab. It has tiny buds like broccoli and is pleasantly bitter. Brocollini, on the other hand, is not as leafy, has buds that resemble miniature broccoli florets, and has a sweeter flavor. It’s sometimes referred to as baby broccoli. Either rapini or broccolini would work well in this frittata.
I love colorful food in the morning. It makes me feel like I’ve got a good healthy start to my day. Check out the vibrant green on the broccolini.
By not using too much salt and not over-cooking the veggies, I was able to maintain just the perfect amount of chew to them and retain their earthy flavor full of life-giving goodness.
Frittatas are my lazy man’s solution to an omelette. They are a no-brainer because you just cook the bottoms in the pan, then put them under the broiler to finish off the top. No shaking the pan and rolling the omelette on the plate a la Julia Child (although French Omelettes are no joke; they are the real shabang!). I make mine a little less guilty by using only half an egg yolk per person and adding tons of veggies. Enjoy!
Broccolini, Sweet Bell Pepper and Grape Tomato Frittata with Feta
Makes 4 servings
*I try to use organic, eco-ganic or responsibly farmed ingredients as much as possible
- 1 Tbsp plus 1 tsp olive oil
- 1 small onion, diced
- 5 oz broccolini, chopped into 2 inch lengths
- 3 mini bell peppers, sliced (1/4 cup regular bell peppers would be fine as well, sliced)
- 12 grape tomatoes
- 2 whole eggs plus 4 egg whites
- dried red chili flakes to taste (optional)
- salt and pepper to taste
- crumbled feta to taste (optional)
- fresh basil (optional)
- Preheat the broiler and move the rack to the top level of the oven.
- Heat 1 Tbsp olive oil on medium in a non-stick oven-safe skillet (such as a cast iron skillet) until the oil starts to shimmer. Add the onion and broccolini and sprinkle with a tiny bit of salt and pepper. Sauté for 5 minutes. Add the bell peppers and sauté for 1 more minute. Add the grape tomatoes and sauté for 1 more minute.
- Add 1 more tsp olive oil and the beaten eggs, moving the pan around to spread the eggs evenly over the vegetables. Sprinkle with dried red chili flakes, salt, and pepper to taste. Cook for about 3-5 minutes or until the bottom has set completely.
- Place the skillet under the broiler on the top rack of the oven. Watch closely and cook until the eggs set on top and begin to brown (about 1 minute). Remove from the oven, sprinkle with crumbled feta (or Parmesan) and fresh basil if available.