Muffin frittata

Name: Muffin frittata
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: European, Italian, Mediterranean
Ingredients: 8 eggs; 2 large pinches of sea salt; a large pinch of black pepper; 3 carrots or 3 courgettes roughly grated (or a mix of both); a handful chopped red pepper, or fennel or peas; 1 onion or leek, or some spring onions or fresh chives (dice, chop or snip them finely as you won't be frying them); 1 large garlic clove,; finely diced any spices or herbs, fresh or dried (we like 1 tap dried oregano and a small handful of fresh pansley); a large handful of grated hard cheese, such as Cheddar. Gruyère or Parmesan

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

Low

Glycemic Load

Low

Nutrition per serving

Calories65.9 kcal (3%)

Total Fat3.7 g (5%)

Carbs3.2 g (1%)

Sugars1.3 g (1%)

Protein4.9 g (10%)

Sodium123.4 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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