This recipe should do 2-4 meals depending on what you do or do not eat it with. This dish with provide you with good sources of iron, vitamin D, protein, calcium and fibre. It can be eaten cold so is perfect for a lunch or warm just as it is. It is also great if you are trying to be organised as you could cut it into the portion sizes you wish to have and then freeze them up, ready for the week ahead.
Energy – 345kcal
Carbohydrates – 6.1g
Sugars – 3.05g
Fat – 21.7g
Protein – 31.7g
Low in Sugars
6 large free range eggs
1 handful of cheese (any but I used ‘half fat’ cheddar)
2 handfuls of frozen vegetables
1 pinch of black pepper
1 tablespoon of olive oil
Dash of milk (any but I used almond)
- Crack open all the eggs and whisk together with the milk
- Use the oil to cover the base of the frying pan
- Turn the hob onto a low heat and add your eggs to the frying pan. (Unlike an omelette you do not want a high heat as it is a lot thicker and will be burnt on the outside and raw in the middle).
- When the egg starts to get slightly firmer add the cheese and vegetables to the top of egg mixture.
- Whilst cooking the frittata, use a flat spatula around the edges and underneath to keep it from sticking to the pan.
- When the mixture is almost completely solid, flip it over in the pan to allow the other side to become cooked (for approx 2 minutes).
- Serve with a side salad or 2-3 egg sized boiled potatoes.