My vegetable Frittata
Frittatas are a wonderfully quick and healthful meal and are not specific to a particular mealtime, although breakfast and lunch would be a favourite time for me. I love quiches but the pastry makes them prohibitive for me because the pastry is so high in carbs and I am long-term diabetic striving for under 6.5 as my average blood/sugar levels. The frittata is exactly that. It’s a quiche without carb-overload. Make your own and you have total control over your carb intake and for any diabetic that is critical for your good health. You should be able to prep the whole meal in under ten minutes and with an oven bake time of just 20-25 minutes you have time to bake, get ready for work and sit down to a healthful meal with time to spare. Split it into two and you have a great lunch too.
Oh, and remember you can add any veg you like to a frittata!
150 grams of Ricotta cheese (or use feta instead).
About 14 cherry tomatoes or 150 grams (Any tomatoes will be just as good.)
Half a medium courgette (zucchini)
A clutch of baby spinach leaves
3 small to medium eggs or two large.
3 tbsp olive oil
3 tbsp of milk (optional)
Tsp of dry Basil or a small pinch of fresh
Preheat the oven to 180C
In a medium sized frying pan, warm the olive oil on a medium heat.
Slice and dice the onion into small pieces.
Cook the onion for five minutes until translucent and soft. I like mine browned a little too.
Slice the tomatoes into two or three.
Add to the onions.
Slice and dice to courgette.
Add to the onions and tomatoes and cook for a minute or two, tossing periodically.
Add the spinach and toss two or three times. The spinach should be soft and limp.
Whisk your eggs with a fork and add seasoning as desired; dried basil, salt and pepper.
Grease a shallow baking tray, about 25cm by 20cm, but size is not critical, and spread the cooked vegetables evenly.
Pour on the egg mix equally.
Spoon on dollops of Ricotta cheese equally spaced.
Bake for between 20-25 minutes, checking periodically until a golden tint appears.
I eat mine as is but might add some uncooked spinach and uncooked cherry tomatoes. For breakfast, I might add a low-carb toast.
A frittata lends itself to added ingredients and indeed you can split the pie to add or omit items another member of the family might not like. In the top one (first pic) I added broccoli and potato and the potato increased the carbs.You can control this level by the amount of potato or higher carb ingredients you add.
The egg cooks to the corners of a pie dish to form a harder wall and look like a pastry container.