Baked frittata with chard

289 kcal · per serving

Breakfast · Per serving

kcal: 289
Protein: 17.5 g
min: 30
What this plan asks for: 1.75 portions

Gluten-freeGentle on the stomachBreakfastDinner

Ingredients

Egg· cupboard, all year145 g
Swiss chard· fresh, in season now175 g
Hard cheese· cupboard, all year35 g
Olive oil· cupboard, all year15 g
Onion· held over from the harvest45 g

Method

Wilt the chard and the onion first and squeeze the water out — a wet green turns the eggs to soup. Baked rather than fried, which is what keeps it on the gentle list; twenty minutes at 180 °C and it should still wobble slightly in the centre.

When this dish is in season

share of the dish’s weight that is seasonal, by month

1000

JanFebMarAprMayJunJulAugSepOctNovDec

This week

Tue 6 OctoberDinner · 578 kcal · 2 portions

Instead of this

most seasonal right now for the same slot

Boiled eggs with tomato and oil170 kcal · 100% in season
Bread, white cheese, tomato, oil472 kcal · 100% in season
Bulgur with tomato and a great deal of herb356 kcal · 100% in season
Carrot and apple slaw197 kcal · 100% in season

Search for a full recipe ↗

The method above is what decides the dish, not a step-by-step recipe. The link runs a web search on the name: this page has no vetted sources of its own, and will not invent any.

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What this page cannot tell you

Your weight, height, age or how much you move. The baseline is 2000 kcal, a round planning figure for an adult of average size. At 55 kg, or if you run, shift it yourself.
The seasonal windows are market windows rather than botanical ones, and carry about a fortnight of resolution. A place’s offset from its zone baseline is one integer: it knows nothing about altitude, and nothing about this spring being late.
Every crop has exactly one fresh window per zone. Spinach and lettuce genuinely crop twice, spring and autumn, and only one of the two is shown here.
Oats are counted gluten-free. That is true of the grain and false of most mills; with coeliac disease, buy oats certified on a dedicated line.
Gentle is a kitchen heuristic, not a medical diet. Pancreatitis, IBS and an acute gastritis need a doctor, not a page that reads the weather.
Weights are raw and as purchased. Grains take up water and meat and vegetables lose it; the calories are counted before the pan, not after.
The weather is a forecast, and beyond three days the apparent temperature moves by a few degrees. The end of the week is an intention, not a fact.