I have recently rediscovered frittata and have really been enjoying experimenting with it, plus its a healthy and tasty meal/snack that can be made to last the week. Eggs the building block of this dish are full of protein, low in carbohydrate with a good measure of good fat. You can then add to this great base in any way you choose!
First of all let me list of some ingredients that i have used in the past that I find work really well in a frittata then I'll pop down one tried and tested combo. I would emplore you to experement, plus just use up left over ingredients in the fridge so nothing goes to waste!
Tasty Ingredients:
Red, white and spring onion, chorizo, asparagus, pepper (red looks most appetising), roughly chopped steamed broccoli, mushroom (don't over cook it so juices start running), steamed spinach (pile it in, its great!), sweet and regular cubes of cooked potato, halloumi cooked first), ricotta, cheddar and feta cheese, bacon (cooked first), ham....... you get the idea!
My favourite:
White Onion, chorizo, asparagus, red pepper, steamed spinach and fried and diced halloumi, then depending on my training for that week I may add a little extra carbohydrates in the form of a boiled and diced potato. Ill make this often during the week and it will see me through until Sunday, its also great over the weekend as you sometimes need a quick snack post work out and you have a ready made recovery meal waiting for you in the fridge!
To cook:
I fry the onion for a couple of minutes before adding the chopped chorizo (and cooked potato cubes if you choose) so it browns off a little. I then add in the halluomi and fry until chorizo and halloumi are nicely browned off. Then in goes the asparagus which has been sliced up the middle and chopped to speed cooking along with big chunks of red pepper. This is all cooked for a couple of minutes on a fairly high heat, the vedge should still have a nice bite to it.
While i am doing this I steam a bag of spinach then chopped it a little with a pair of scissors. I then add this to my whisked 8 eggs (the number of eggs will depend on the size of your frying pan and eggs, remember you can always top it up with more eggs when its in the pan.) By doing this you are warming the egg a little with the steamed spinach speeding up the cooking.
Then the egg and spinach all goes into a good non stick frying pan already containing the other ingredients. My method from here is to turn the temperature down to low/medium and gently still the mixture so it starts to scramble a little. Once this has happended turn the heat down and allow it to sit pressing down the mixture. Now turn on the grill onto a medium heat. Once the bottom looks to be a turning light brown and the fritatta is starting to firm up finish under the grill, keeping an eye on it so it does'nt burn. Then leave to stand and cool, and touch wood any last little bits of runny egg should cook while it stands. It can be a little trial an error on the first couple.
Voilà, a frittata that depending on its size, your training and self restraint should last you the best part of a week. Enjoy!!
First of all let me list of some ingredients that i have used in the past that I find work really well in a frittata then I'll pop down one tried and tested combo. I would emplore you to experement, plus just use up left over ingredients in the fridge so nothing goes to waste!
Tasty Ingredients:
Red, white and spring onion, chorizo, asparagus, pepper (red looks most appetising), roughly chopped steamed broccoli, mushroom (don't over cook it so juices start running), steamed spinach (pile it in, its great!), sweet and regular cubes of cooked potato, halloumi cooked first), ricotta, cheddar and feta cheese, bacon (cooked first), ham....... you get the idea!
My favourite:
White Onion, chorizo, asparagus, red pepper, steamed spinach and fried and diced halloumi, then depending on my training for that week I may add a little extra carbohydrates in the form of a boiled and diced potato. Ill make this often during the week and it will see me through until Sunday, its also great over the weekend as you sometimes need a quick snack post work out and you have a ready made recovery meal waiting for you in the fridge!
To cook:
I fry the onion for a couple of minutes before adding the chopped chorizo (and cooked potato cubes if you choose) so it browns off a little. I then add in the halluomi and fry until chorizo and halloumi are nicely browned off. Then in goes the asparagus which has been sliced up the middle and chopped to speed cooking along with big chunks of red pepper. This is all cooked for a couple of minutes on a fairly high heat, the vedge should still have a nice bite to it.
While i am doing this I steam a bag of spinach then chopped it a little with a pair of scissors. I then add this to my whisked 8 eggs (the number of eggs will depend on the size of your frying pan and eggs, remember you can always top it up with more eggs when its in the pan.) By doing this you are warming the egg a little with the steamed spinach speeding up the cooking.
Then the egg and spinach all goes into a good non stick frying pan already containing the other ingredients. My method from here is to turn the temperature down to low/medium and gently still the mixture so it starts to scramble a little. Once this has happended turn the heat down and allow it to sit pressing down the mixture. Now turn on the grill onto a medium heat. Once the bottom looks to be a turning light brown and the fritatta is starting to firm up finish under the grill, keeping an eye on it so it does'nt burn. Then leave to stand and cool, and touch wood any last little bits of runny egg should cook while it stands. It can be a little trial an error on the first couple.
Voilà, a frittata that depending on its size, your training and self restraint should last you the best part of a week. Enjoy!!
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