A frittata is a versatile Italian omelette, which is cooked very slowly, then finished off under the grill and eaten in wedges. You can enjoy it hot from the pan, serve it lukewarm or even eat it cold. It’s great choice for packed lunches and summer picnics.
Per serving: 254 kcal, 18g protein, 14g carbs, 14g fat
Preparation: 10 minutes
Cooking: 25–30 minutes
- 2 -3 tablespoons vegetable stock or LighterLife Savoury Stock
- 1 onion, thinly sliced
- 3 courgettes, thinly sliced
- 2 garlic cloves, crushed
- 4 tomatoes, chopped
- 4 medium eggs
- freshly ground black pepper
- 2 tablespoons chopped parsley
- 2 teaspoons grated Parmesan cheese
- salad, to serve
1. Place a non-stick frying pan over a low heat. Add the stock and then the onion, courgettes and garlic, and cook gently, stirring from time to time, for about 5 minutes, until softened. Add the tomatoes and cook for 5 more minutes.
2. In a bowl, beat the eggs with a wire whisk until thoroughly combined, and season with freshly ground black pepper.
3. Pour the beaten eggs and chopped parsley into the vegetable mixture and stir gently. Cook over a very low heat for 15 minutes, or until the frittata is set underneath but still slightly runny on top. Sprinkle with grated Parmesan cheese.
4. Place the pan under a preheated hot grill for 2–3 minutes, until the top of the fritatta is set and golden brown.
5. Carefully slide the frittata out of the pan onto a plate and cut into wedges. Serve with a crisp salad or grilled vegetables of your choice.
Tip: To ‘prove’ an omelette pan and stop it sticking, just spray it lightly with a little olive oil and then sprinkle salt all over the base and a little way up the sides. Place over a moderate heat until it’s smoking hot, then remove the pan from the heat and let it cool thoroughly before wiping it round inside with kitchen paper. The pan is now ready to use. After cooking omelettes in it, do not wash the pan – just wipe it clean with kitchen paper and then store until needed.
• You can make this with all sorts of vegetables, depending on what you like and what’s in season. Try sliced chestnut or wild mushrooms, sliced red and yellow peppers, asparagus, diced potatoes (as in a Spanish omelette) or chopped baby spinach, rocket or watercress.
• If you’re not vegetarian, try adding shredded leeks to the onion, and smoked salmon trimmings and chopped dill to the beaten eggs.