Baked Kale Frittata

• Vegetable cooking spray
• Bunch kale (3 cups chopped)
• 1 onion (1 cup chopped)
• 2 teaspoons vegetable oil
• 1/4 cup water
• 6 eggs
• 1/2 cup skim milk
• 2 ounces cheddar cheese (1/2 cup grated)
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

1. Preheat oven to 375°. Coat 9-inch round baking pan with vegetable cooking spray.
2. Wash and chop kale.
3. Heat oil in large frying pan on medium-high. Add onion. Saute 3 to 5 minutes, until soft and brown.
4. Stir in kale and water. Cover and cook 5 minutes. Remove pan from heat and allow mixture to cool.
5. In large bowl, combine eggs, milk, cheese, salt and pepper. Blend in kale mixture.
6. Pour mixture into baking pan.
7. Bake 20 minutes.
8. Remove from oven and let set for 2 to 3 minutes. Slice into wedges.

Makes: 6 servings

Fresh cooking tips 

• Try other fresh greens, such as spinach or collards, in this recipe.
• Chop kale quickly by stacking and rolling the leaves.
• Choose lowfat cheese to reduce the amount of fat in recipes.

A child can help

• Wash kale
• Tear leaves in pieces instead of chopping
• Set the table

More fresh ideas for kale

• Stir-fry kale with other vegetables.
• Add kale to tomato sauce and serve over pasta.
• Saute kale with onions.

Keep it fresh

• Store kale in the refrigerator for a few days.

Portuguese Kale Soup

• 1 onion (1 cup chopped)
• 1 clove garlic
• 1 carrot
• 1 tablespoon vegetable oil
• 8 cups water
• 1 teaspoon salt
• 1/4 teaspoon hot pepper flakes
• 1 pound potatoes (3 cups cubed)
• 1/2 bunch kale (4 cups chopped)
• 1/4 pound reduced-fat turkey kielbasa sausage (1 cup sliced)
• 1/4 teaspoon pepper

1. Chop onion. Mince garlic. Peel and slice carrot.
2. Heat oil in large pot on medium. Add onion, garlic and carrots. Saute 10 minutes.
3. Add water, salt and hot pepper flakes. Cover and bring to a boil.
4. Wash and peel potatoes. cut into 1/2-inch cubes.
5. Add potatoes to boiling water. Cover and cook 10 minutes.
6. Wash kale, remove tough stems, and chop finely. Slice sausage.
7. Add kale and sausage to soup. Cook uncovered 5 minutes.
8. Add pepper to taste.

Makes: 6 servings