I love frittatas because:
- Frittatas are an easy way to eat protein and veg.
- They are quick to make – great for breakfast.
- One pan means minimum fuss and minimum clean-up.
- The basic model will work with almost any ingredients.
- You can easily tweak protein, fat and carb content to suit your needs.
- A frittata can easily be scaled up to serve more people.
Want to make a frittata?
Here’s the basic model. With the exception of eggs, every step is optional.
(Skip the eggs if you like – just call it a stir-fry instead!):
Some of my experiments…
1. Start with onion
Dice up half a small onion and heat that in a frying pan. Sometimes I’ll use garlic too.
2. Add a chunk of protein
Cut up a chunk of protein and add to the pan to cook. Typically I use beef mince, chicken breast or turkey breast but anything goes. I’ve experimented with fish and even liver in the past. A palm-sized portion is good.
If the meat is particularly lean or dry, or if you want to add some more fat into your diet, now would be a good time to add some cooking fat. Coconut oil and ghee are my favourites. Now would also be a good time to add some salt and/or pepper to the meat if desired.
3. Add veg
Add some veg. Any veg. Aim for at least a fist-full. If it’s a starchy vegetable like sweet potato, squash or parsnip, I tend to boil it in a pan first. I do the same with leek. If I’m boiling or steaming veg, I’ll save time by doing that while the meat is cooking.
4. Add more veg
Most of us could use more vegetables in our diet. Add some now. Another fistful. Anything goes – experiment with different things. I enjoy leeks and mushrooms in my frittata. Spinach, tomatoes, courgette, and peppers are all good. There are no rules here. Aim for variety – mix it up.
5. Seasoning
To make your frittata more interesting, experiment with herbs and spices. I love cinnamon and frequently throw that in – especially if I’m using sweet potato. Again, anything goes, make it super-spicy if you like!
6. Add some eggs
Whisk some eggs in a small bowl and pour over the top of the meat and veg. If it’s just me, I’ll typically use two eggs.
Let the eggs cook for a moment then take the pan and place it under a pre-heated grill for a few minutes to let the eggs cook on top. I usually use this time to wash any dishes I used.
Done.
Want more recipes? Check out Easy Meals for Busy People. A cheat sheet of simple, healthy recipes from around the web.
Always Keep Reaching!
Mike
