The frittata is an egg-based dish, the Italian omelette, where the
ingredients are mixed in with the beaten eggs. It is usually cooked
very slowly over a low heat, unlike the French omelette, which is
usually cooked quickly and has the vegetables folded inside. There
is also the Spanish tortilla, which is really an onion and potato
frittata, and more about the potato than the eggs.
Eggs are a fantastic source of protein, and finally the cholesterol
myth has been busted when studies showed egg consumption was not
related to raised levels of blood cholesterol. In fact many
scientific studies now focus on the role of consumption of saturated
fat and trans fats in raising the risk of cardiovascular disease,
rather than blaming dietary cholesterol.
Eggs also provide an excellent source of nutrients such as iron,
phosphorous, Vitamins B2, and choline (needed for B vitamin
metabolism) and lutein (an antioxidant phytonutrient thought to help
prevent age-related macular degeneration and cataracts). The egg
yolks contain the fat, together with valuable fat-soluble vitamins A
and D, but eating an egg (such as boiled or poached, no added fat)
only delivers around 75 calories.
Roughly chop 1 handful spinach, 1 pepper, 2 tomatoes, handful
mushrooms or any other vegetables you like. Heat frying pan with ˝
tbs olive oil, add vegetables and sauté for 3-5 minutes. Roughly
beat 4 eggs and pour over vegetable mixture. Cook for a further 2 –
3 minutes on hob, then sprinkle on cheese and cook top of frittata
under pre-heated grill.
Alternatively place the egg and vegetable mix into an oven proof
dish and bake in a preheated oven at 180C/350F/gas4 for 15-20 mins.
Then sprinkle cheese on the top and return to oven for a few more
minutes, until evenly browned.
Makes 2 portions. Serve half frittata with green salad and use half
for lunch next day, or keep two quarters in the fridge for snacks.
Other great frittata combinations:
Roasted red pepper, tomato, basil and parmesan
Red and yellow pepper, red onion, frozen peas with garlic, mint
Spinach, onion and garlic, with a little cheese sprinkled on top
Roasted sweet potato or butternut squash, spinach and marjoram
It’s a great way to use up any left over vegetables – have fun and
experiment – find your own combinations.