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Farmer's Strata with Kale and Tomatoes

 
One serving costs about $1.67

$1.67 per serving

3 people like this recipe

3 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,gluten-free,gluten free,lacto ovo vegetarian lunch,main course,main dish,dinner
spoonacular Score:71%

Spoonacular Score: 71%

 

Farmer's Strata with Kale and Tomatoes might be just the main course you are searching for. Watching your figure? This gluten free, primal, and vegetarian recipe has 223 calories, 18g of protein, and 12g of fat per serving. This recipe serves 4 and costs $1.67 per serving. Head to the store and pick up kale, eggs, pepper, and a few other things to make it today. To use up the eggs you could follow this main course with the Rose Levy Beranbaum's Chocolate Tomato Cake with Mystery Ganache as a dessert. Only a few people made this recipe, and 3 would say it hit the spot. All things considered, we decided this recipe deserves a spoonacular score of 73%. This score is solid. Try Farmer's Strata, Farmer's Strata, and Kale Strata for similar recipes.

Ingredients

Servings:
1 tsp
1 tsp coconut oil
coconut oil
8
8  eggs
eggs
0.25 cup
0.25 cup feta cheese
feta cheese
3 Tbsps
3 Tbsps fresh cilantro
fresh cilantro
3 Tbsps
3 Tbsps fresh parsley
fresh parsley
2 cloves
2 cloves garlic
garlic
2
2  green onions
green onions
6 large leaves
6 large leaves red kale
red kale
1 cup
1 cup mushrooms
mushrooms
0.13 tsps
0.13 tsps pepper
pepper
4
4  roma tomatoes
roma tomatoes
2 Tbsps
2 Tbsps salt
salt
1 tsp coconut oil
1 tsp
coconut oil
8  eggs
8
eggs
0.25 cup feta cheese
0.25 cup
feta cheese
3 Tbsps fresh cilantro
3 Tbsps
fresh cilantro
3 Tbsps fresh parsley
3 Tbsps
fresh parsley
2 cloves garlic
2 cloves
garlic
2  green onions
2
green onions
6 large leaves red kale
6 large leaves
red kale
1 cup mushrooms
1 cup
mushrooms
0.13 tsps pepper
0.13 tsps
pepper
4  roma tomatoes
4
roma tomatoes
2 Tbsps salt
2 Tbsps
salt

Equipment

frying pan
frying pan
spatula
spatula
bowl
bowl
oven
oven
frying pan
frying pan
spatula
spatula
bowl
bowl
oven
oven


Instructions

  1. Preheat oven to 325 degrees F.
  2. Beat eggs, salt, and pepper, in a medium bowl. Set aside.
  3. Heat oil in a 10" oven safe skillet over medium heat.
  4. Add mushrooms, green onions, and sliced kale stems to skillet. Saute for 4 minutes.
  5. Add garlic and herbs. Saute for an additional 2 minutes. Herbs will be wilted and the mushrooms are starting to brown.Handful of fresh parsley, chopped (about 3 Tablespoons)
  6. Add layer of kale to mixture. Do not mix in, just lay on top of mushroom and herb mixture.
  7. Add a layer of tomatoes over kale and sprinkle crumbled feta over tomatoes.
  8. Evenly pour eggs over tomatoes and feta. Cook for 5 minutes over medium heat.
  9. As eggs are cooking, lift edges of strata with a spatula allowing eggs in fill in the gaps.
  10. Once bottom of strata begins to brown, transfer to the oven. Cook for 20 minutes, or until eggs are set.
  11. Remove from pan and cut into wedges.
  12. Remove from oven and take strata out of pan with a large spatula. Slice into wedges and serve.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.67
Ingredient
1 teaspoon coconut oil
8 eggs
¼ cups feta cheese
3 Tablespoons fresh cilantro
3 Tablespoons fresh parsley
2 cloves garlic
2 green onions
6 large leaves red kale
1 cup mushrooms
4 roma tomatoes
2 tablespoons salt
Price
$0.06
$1.92
$0.88
$0.04
$0.48
$0.13
$0.16
$1.51
$0.53
$0.93
$0.04
$6.69

Tips

Health Tips

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • You might have heard that you should never wash mushrooms. Before you spend your precious time wiping down mushroom after mushroom with a towel, you should probably know that this is mostly a myth. While mushrooms can absorb a little water if you soak them long enough, the amount absorbed from a quick wash is not going to have much of an impact on your dish.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Good news for mushroom lovers: according to the Environmental Working Group (EWG), mushrooms are pretty "clean" when it comes to pesticide residue, so you do not have to splurge on extra-expensive organic mushrooms (unless you want to!)

Disclaimer

Nutritional Information

Quickview
223k Calories
17g Protein
12g Total Fat
12g Carbs
24% Health Score
Limit These
Calories
223k
11%

Fat
12g
19%

  Saturated Fat
5g
32%

Carbohydrates
12g
4%

  Sugar
3g
3%

Cholesterol
335mg
112%

Sodium
3757mg
163%

Get Enough Of These
Protein
17g
35%

Vitamin K
670µg
639%

Vitamin A
9905IU
198%

Vitamin C
117mg
142%

Copper
1mg
74%

Selenium
31µg
45%

Vitamin B2
0.71mg
42%

Manganese
0.73mg
37%

Phosphorus
326mg
33%

Vitamin B6
0.52mg
26%

Calcium
244mg
24%

Folate
92µg
23%

Potassium
812mg
23%

Vitamin B5
1mg
20%

Iron
3mg
19%

Magnesium
64mg
16%

Vitamin B12
0.95µg
16%

Zinc
2mg
15%

Vitamin B1
0.2mg
13%

Vitamin D
1µg
12%

Vitamin B3
2mg
12%

Vitamin E
1mg
9%

Fiber
1g
5%

covered percent of daily need

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