Today we are back with our 6 part series on healthy eating. I have invited Becky back to the blog to talk to you all about healthy dinners. Becky has already been on the blog talking about healthy breakfasts and healthy lunches and last week it was all about the Green smoothie.
This weeks healthy dinner is a Frittata, a recipe Becky loves! It is incredibly versatile and can be cooked to anyones tastes.
I’ll pass you over to Becky……….
Frittata
I just love Frittata! You can add whatever you have in, left over vegetables, ham, bacon bits, smoked salmon, or choose your favourite combination of ingredients. It always tastes delicious, can be cooked immediately prior to eating, or in advance if that suits you better, and leftovers are tasty too! This recipe can suit meat eaters and vegetarian, but not vegan as I use eggs. However you can use egg replacer, or tofu to replace the eggs. There are lots of vegan recipes for frittata on the web – just search until one looks appetising to you.
Ingredients
- 6-10 eggs
- Onion sliced finely into half-moon shapes
- Garlic – chopped
- An assortment of Vegetables, sliced finely – consider pepper, carrots, green beans, spinach, mushrooms, turnip, courgette…
- Sweet potato/potato – chopped into rounds
- Spices: seasoning, mustard powder
- Olive Oil
Optional:
- grated/crumbled cheese (cheddar, goat cheese, feta are all good)
- Smoked salmon or trout
- Ham or bacon
- Fresh Herbs
- Milk
Instructions
STEP 1) If you have potatoes or any other hard vegetables you will need to steam them first until soft.
STEP 2) Add a big dash of oil to large flat bottom bottomed, heavy frying pan. Cook on a Medium Heat. Add onion and garlic. Add any other food you think would benefit from a quick fry to the onion mix. Cook until any excess water is reduced (e.g. mushrooms, courgette, pepper, bacon, greens).
STEP 3) Meanwhile, whisk up your eggs in a medium sized bowl. Experiment with volumes. Start with six eggs and see if you think you can add more. I make my frittata about 5 cm deep. Remember left over frittata can be eaten for lunch, or even breakfast the next day.
STEP 4) To the egg mix Add: your seasoning, mustard powder, herbs, any steamed vegetables or raw vegetables, any cold meats/fish, any cheese, our cooked fried onion, garlic and any other bits. Give it a good stir.
STEP 5) Turn heat on hob down to low-ish – not so low that it doesn’t cook, but it should not burn when left for 10 minutes – I use temperature 4 on mine, I normally simmer on 4. Add a little extra olive oil to the pan to prevent frittata from sticking and add all the egg mixture. Spread it out evenly and LEAVE it alone! Let it cook slowly, it could take 10 minutes. When it smells divine and looks like the bottom 2/3 is nearly cooked, but it is still wet on top, transfer to under the grill and cook the top.
STEP 6) Using a plate on top of the pan, turn over, and transfer the frittata onto the plate. And Eat!
Look out for another Tasty Healthy Dinner recipe coming up next week!
Have a great Day!
Love Becky xx
