Vegetable Frittatas

Wednesday, June 30, 2010

Frittatas are a traditional baked egg dish that originated in Spain. Great as a filling lunch or even as a starter, they are beefier than an omelette and can be served hot or cold.

You can add additional blanched veg or even throw in some cooked chicken or prawns to make them go a bit further. 
This recipe will make a medium frittatas that will serve two people when served with a small side salad or serve one if served on it's own.

• ½ teaspoon of low fat butter
• 50g leeks. Washed and roughly chopped into rings
• 30g peas. Fresh or frozen
• 50g potato. Washed and chopped into fine slices
• 1 egg. Lightly beaten
• 20ml low fat milk
• a couple of sprays of Fry Light One Cal spray oil
• freshly ground black pepper and a little salt
• parsley. Fresh or dried for garnish

  1. Preheat the oven to 180°C.
  2. Heat a small frying pan over a medium to high heat and add the butter. When it's bubbling, gently fry the leeks for 2-3 minutes, until they have softened and are starting to brown, breaking down the rings as you fry. You should season the leeks with salt and pepper.
  3. Next, add the peas and continue to fry for a further 2-3 minutes. When done, transfer them to a plate and keep to one side.
  4. Next, add the potato slices and gently fry them for 6-8 minutes until golden brown, turning regularly. When done, transfer to kitchen paper to cool.
  5. Next combine the egg and milk in a bowl or jug and whisk to combine.
  6. Wipe the pan clean with kitchen paper and add a few sprays of oil. Return the slices of potato, arranging them in a ring. Top with the leek and pea mixture and then pour over the egg mixture. Allow to fry for a minute or so, until the egg mixture starts to solidify.
  7. Transfer to the oven and bake for 10-15 minutes until golden. Carefully remove from the oven and allow to sit in the pan for a minute or so, then turn it onto a plate, slice and serve garnished with the parsley or allow to cool fully and serve cold.

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