Mastering a basic frittata is essential, once you get whisking the possibilities are endless. Start with the basic egg mix then you can literally add anything you like to it. You can change it up and add different vegetables, herbs, deli meats, olives and cheeses to keep things interesting. Fritattas are so versatile you can enjoy them for breakfast, a light lunch or even for quick dinner accompanied with a salad.
Eggs are a great source of protein and omega 3 fatty acids which is essential for healthy brain functioning and is more enriched in free ranged chickens over caged, besides the fact it being more humane for the poor chickens of course. If you are wanting to lose weight I suggest to use half the amount of egg yolks so if the recipe says 8 eggs use 4 whole eggs and 4 egg whites as that is where the polyunsaturated fats lie. Maintaining a healthy life I believe you can enjoy good fats (polyunsaturated) I never worry too much about them as I believe and as recent research suggests sugar is the weight gainer not fats.
*Basic Frittata consists of 8 eggs, 1/2 cup milk, 2 cups of whatever fillings you like, salt and pepper and that’s it!
*Tips: I slice into individual portions and cling wrap or place in a container and put in the freezer for when you are pressed for time. Don’t over whisk eggs and pre cook your vegetables.
Mediterranean Frittata with Goats Cheese
A easy, versatile and cost effective meal, that is still healthy and delicious.
1/2 cup milk
2 cups pre cooked vegetables (spanish onion, sweet potato, marinated capsicum, baby spinach, olives and pieces of goats cheese
- lightly whisk eggs and milk, saltt and pepper in a large bowl
- In an oven proof dish add cooked vegetables spreading evenly over the base o the dish
- Pour over egg mixture
- Bake in a 180’c oven for 25-30mins