Green Vegetable Frittata

fritatta_smIf you’ve ever taken a look at my Instagram account, you’ll know I have a bit of a thing for frittata, particularly on a Friday when the fridge is close to getting empty.

Frittata is a one pan meal that is simple to prepare, tastes great, looks beautiful and works with just about any cheese and vegetables you have lying around in your fridge – all you need to bring everything together is a tray of eggs. Leftover slices are great for a ready to eat breakfast or brown bag lunch.

You need around two cups of vegetables – I like using a mix of greens – courgette, spinach, asparagus, kale, peas, but you can use whatever is in your fridge.

Ingredients – serves 4 (or two generously) 

  • one tbsp / 15ml olive oil
  • one onion, finely sliced
  • one clove garlic (optional)
  • two cups of vegetables – I used one courgette, grated, a dozen cherry tomatoes, mushrooms and half a bag of fresh spinach, but any green vegetables work well as do mushrooms, carrots, etc
  • 4oz / 100g greek feta, blue cheese or grated parmesan (optional)
  • salt and pepper
  • 6 free range eggs

How to 

  1. Prepare your vegetables – grate anything that takes a bit longer to cook e.g. carrots/ courgettes. This gives everything a nice uniform look and cuts down on cooking time. If you’re using kale, give it a blast in the food processor, it will be easier to manage in the pan.
  2. Crack the eggs in a measuring  and beat with with salt and pepper then set to one side
  3. Turn on your grill to heat. Heat the oil in a large non stick frying pan and gently fry the onion and garlic (if using) until soft and golden
  4. Tip in your veggies starting with the ones that take the most time to cook – so courgette first, couple of minutes later tip in the tomatoes and then add the spinach and cook until wilted.
  5. Give your pan a shake so your vegetables are evenly distributed then pour over the beaten eggs evenly. Give it a couple of minutes then crumble over the feta or sprinkle over the Parmesan.
  6. Cook for around 5-6 minutes or until the edges are set and you can see bubbles appearing from the bottom. The top of the frittata will still be unset at this point – that’s fine. Don’t be tempted to turn up the heat too much or you’ll burn the bottom.
  7. Transfer the pan to the grill and continue to cook until the top has puffed up and is golden and set – around another 5-6 minutes. Remove from the grill, rest for a couple of minutes and then using an oven mitt, pop a chopping board over the top of the pan, and holding both together, flip the pan over so the frittata falls onto the board.  Remove the pan to reveal a beautiful pattern of vegetables – slice and serve with salad or leave to cool and then slice and store in the fridge.

Per quarter frittata using feta cheese 

Calories: 230      Protein:15 grams       Carbs: 7 grams

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