By Andy Smith
Muffin frittata
6 steps
Prep:10minCook:15min
These tasty vegetable muffins are are great for packed lunches and on- the-go breakfasts. The Italian word 'frittata' derives from fritto, to fry, and most frittata recipes call for you to fry the vegetables first. The beauty of this recipe is that we skip the frying (anything to save time) to create much fresher-tasting frittatas, made up of at least 50 per cent lightly cooked. vitamin-packed vegetables. Use the coarse teeth on a grater or a mandolin to save on chopping time and avoid using tomatoes as they are often too watery Please don't make an egg white frittatal The saturated fat in egg yolks is incredibly nutritious and good fat in every meal is important to absorb all the nutrients that are present in food.
If you're having people round for lunch, use this recipe to make up a giant frittata in a large frying pan and cut into thick wedges.
Serve with a salad such as Fennel, Cucumber and Dill Salad.
Updated at: Sat, 15 Jun 2024 14:35:32 GMT
Nutrition balance score
Unbalanced
Glycemic Index
32
Low
Glycemic Load
1
Low
Nutrition per serving
Calories66 kcal (3%)
Total Fat3.7 g (5%)
Carbs3.2 g (1%)
Sugars1.3 g (1%)
Protein4.9 g (10%)
Sodium123.3 mg (6%)
Fiber0.7 g (2%)
% Daily Values based on a 2,000 calorie diet
Ingredients
12 servings
8eggs
2 pinchessea salt
black pepper
large
3carrots
roughly grated, or a mix of both
red pepper
chopped, or fennel or peas
1onion
or leek, or some spring onions or fresh chives, dice, chop or snip them finely as you won't be frying them
1garlic clove
large
spices
finely diced, or herbs, fresh or dried, we like 1 tap dried oregano and a small handful of fresh pansley
hard cheese
grated, such as Cheddar Gruyère or Parmesan
Instructions
Step 1
Preheat the oven to fan 190°C. Grease a muffin tray well with a little butter/ghee or use paper cases or parchment paper
Step 2
Beat the eggs in a large bowl. Add the sait and pepper, all the grated and chopped vegetables or peas finely chopped onion or leek, garlic and any spices or herbs. You are looking for a ratio of around 50 per cent egg to 50 per cent raw veg
Step 3
Pour the mixture into the prepared muffin tray
Step 4
Bake for 12 minutes, then crumble the cheese an top and turn on the grill. Grill for about a minute until the tops are golden brown. Alternatively, you could stir the cheese into the egg mix, not bother with the grill and just cook in the oven for 14 minutes.
Step 5
To check if they are done, give the muffin tray a wobble-the frittatas should be just set in the middle You can always put them back in the oven for another 1-2 minutes if you think they need cooking any longer
Step 6
Remove the frittatas from the tray and leave to cool on a wire rack. Wrap them up in baking or greaseproof paper or pop them in your lunch box for a great snack on the go
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