Basic Frittata // Spanish Omelette

Frittata is like a quiche, just without the pastry crust. Delicious hot or cold, it’s ideal for light lunches, breakfast or taking into work. Yet again, another versatile, low-carb and delicious way to eat eggs!

Frittata is typically made with eggs, onions and potato. Here we replace potato and onion, for some favourite low-carb food. Waste not, want not, frittata is a great way to use up any leftovers you have lying around in the fridge. Creamed spinach, wilted greens, steamed broccoli, mushrooms, roasted aubergine, chorizo, feta cheese, you name it, add it!

The principle for making a frittata is generally the same. Begin with a frying pan on medium heat, cook or reheat fillings; add eggs and cheese, cook low and slow till underneath is golden; then grill for a few moments to set and colour the top; remove from pan, slice and serve. Depending on the size of your pan or how many you want to feed, you can dial the recipe up and down, accordingly.

Nutrition based on smaller portion

Fat : 10.5g
Protein : 11.9g
Net Carbohydrates : 2.5g
Calories : 155 kcal

serves 2–4

Ingredients

6 eggs
50g hard cheese like parmesan and cheddar
salt & pepper
knob of butter

A note on cooking

I encourage you to embrace a freestyle way of cooking, and use this recipe as a guide. Don’t get too caught up in measuring things exactly — you can eyeball most things. Cooking should be relaxing, unfussy and an opportunity for you to exercise your creativity. Don’t forget to taste as you go along, and use your intuition with flavours. Trust your instinct, on whether it needs more of this, or more of that — cook to what you like!

Method

• This recipe is based on a 16cm frying pan, which will serve 2–4 people. Feel free to dial the recipe up and down depending on how many you want to serve, or what pan you have available.
• In a mixing bowl, whisk together eggs, cheese and season to taste. Set aside.
• On a medium-low heat, with a knob of butter, cook or reheat whatever fillings you’d like to add.

Suggestion :
At this point, you could sauté finely sliced onion and garlic, and add some leftover vegetables like steamed broccoli.

• Once fillings are cooked, add another knob of butter, melt, and add the eggs and cheese. Turn the heat down to low and cook slowly for about 5–7 minutes until golden and nearly set.
• Finish cooking under the grill for 2–3 minutes until golden brown and set.
• Carefully flip out onto a plate or wooden board. Slice and eat straight away with green salad and avocado, or allow to cool for later.

Bon app! R

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