A simple, quick, versatile dish with summery veg & herbs. This is fabulous served with my Roasted Potato & Herby Tomato Salad.
A Frittata, at its essence, is an open-faced omelette; it is much easier to cook with lots of vegetables than an omelette.
Recipes with protein-rich ingredients. Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
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Zucchini Corn & Feta Frittata
MEDIUM HEAT an ovenproof nonstick frying pan, add olive oil, zucchini slices + corn; saute 4-5 min.
ADD Swiss Chard – cook 1 min – turn heat to low. STIR in chopped herbs.
CRACK eggs into a bowl, add salt + pepper, whisk well.
POUR EGGS evenly into frypan. SCATTER feta on top. Cook on low 3-4mins – TURN on broiler | oven grill to heat.
PLACE FRYING PAN under the broiler | oven grill and cook for 3-4 mins. Check after 2mins; eggs should be set = firm to touch & lightly golden on top.
SWAP SWISS CHARD for spinach, kale, chenopodium – good king henry, Asian greens, dandelion greens,
ADD garlic, potato, cooked rice or quinoa, green pepper.
HERBS use chives, garlic chives, basil, parsley, dill, cilantro, a small amount of thyme, marjoram.
DAIRY-FREE – skip feta or swap it for a plant-based cheese.
EGGS I portion 2 eggs per serving and use up to 8 eggs per frittata – the more eggs, the bigger the skillet! BUY pasture-raised eggs and support your local farmer if you can!