Ever since Cooking Light magazine listed kale as one of the 7 best foods for women to eat, I’ve been looking for more ways to eat it. Chief and Rays carry Glory Food Kale Greens that are washed, trimmed and ready-touse (although like the bagged lettuces, I wash again). Glory Food greens are grown in the United States. Kale can be prepared like spinach and served raw or cooked. A cruciferous vegetable, kale contains ample amounts of vitamins A and C, folic acid, calcium and iron.
I subscribe to Bon Appetit’s weekly newsletter available at (www.bonappetit.com) and a recent issue included Fritatta Bites with Chard, Sausage and Feta. Instead of an appetizer, I decided to serve it in larger portions as a brunch dish, replacing Swiss chard with Glory Foods kale. To reduce calories I used evaporated milk instead of whipping cream and opted for Chief and Rays signature Smokehouse brand mild Italian sausage because it doesn’t contain MSG while Bob Evans and Johnsonville brands do.
Source: Weill Cornell Medical College Food & Fitness Advisor, June 2010.
FRITTATA SQUARES WITH KALE, SAUSAGE & FETA
1 tablespoon olive oil
1 cup chopped onion
8-oz. (2-½ links) Chief/Rays signature Smokehouse brand mild sweet Italian sausage
8 large eggs,
¼ cup evaporated milk
½ teaspoon kosher salt
½ teaspoon ground pepper
(1) 4-oz. package crumbled Feta cheese (can be reduced-fat kind)
Fresh Italian parsley for garnish
Preheat over to 325°F. Spray 8x8x2-inch glass baking dish with nonstick spray. Bring large pot of salted water to boil. Add kale and cook just until wilted. Place on clean kitchen towel and squeeze dry. Set kale aside. Heat oil in large nonstick skillet over medium-high heat. Add onion to skillet and sauté until soft, about 4 to 5 minutes. Add sausage and sauté until lightly browned and cooked through, breaking up with fork, 5 to 7 minutes. Remove from heat and cool. Whisk eggs, evaporated milk, salt and pepper in large bowl. Add kale and cooled sausage mixture, then feta; stir to blend. Transfer to prepared baking dish. Bake frittata until set in the center, about 35 minutes. Cut into 6 squares. Garnish each with a parsley sprig.
WHAT’S IN A NAME
Maybe because of Cinco de Mayo, May 5, a soup called Albondigas showed up in my cookbook reading recently, not once but twice. I had never heard of it. According to the 4th Edition Food Lover’s Companion, albondigas is the Spanish word for meatball and it’s the name of a popular Mexican soup. Researching the soup-with-an-interesting-name, all albondigas recipes contain meatballs, of course, but the broth they’re cooked in may be chicken or beef-flavored. Vegetables vary with some recipes calling for carrots, green beans, onion, celery, zucchini and some contain canned tomatoes. Rice was an ingredient in all recipes but vegetable combinations varied. Cilantro, oregano and cumin were popular herbs. So here’s my version.
2 quarts chicken broth without MSG
1 pound lean ground beef
½ cup finely chopped onion
½ cup soft bread crumbs
½ teaspoon dried oregano
½ teaspoon ground cumin
½ cup whole grain rice (like Uncle Ben’s regular)
(1) 14.5-ounce can diced tomatoes, undrained
3 ribs celery, chopped
1 cup sliced carrots
½ cup chopped onion
½ cup chopped cilantro
6-ounce bag baby spinach, stems removed
Salt and pepper to taste
Bring chicken broth to a boil, reserving ½ cup for meatballs. To make meatballs, combine ground beef, reserved chicken broth, finely chopped onion, egg, bread crumbs, oregano, cumin and salt and pepper to taste. Form into small meatballs and drop in boiling chicken broth, one at a time. Add rice, carrots, celery, onion and cilantro. Cover and simmer until meat is done and rice is soft, about half hour. Bring to a boil again, add spinach, turn burner off and place lid on top to wilt spinach, about 5 minutes. Season with salt and pepper to taste. Recipe makes about 8 servings.
Sources: Adapted from recipes in Sierra Madre MOPS (Mothers of Preschoolers at Sierra Madre Congregational Church) Favorites From Our Table and Best Albondigas Soup from www.recipezaar.com.
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