I knocked this up for tea this week. I was looking for something slimming world friendly that involved lots of vegetables and remembered the three bags of mixed veg in the freezer. Aha, frittata, thought I. This was incredibly easy to make, taking literally two minutes, plus cooking time.
Oven Baked Frittata
priced at Aldi May 2018
50g mature cheddar, £1.49/250g, 30p
400g frozen vegetable medley, 85p/kg, 34p
6 free range eggs, £1.89/15, 76p
Half teaspoon each of salt and pepper
Total nutrition 800 calories, 24g carbs, 47g fat, 59g protein
Nutrition per serving (4) 200 calories, 6g carbs, 12g fat, 15g protein
If you’re doing Slimming World, the only thing you need to take account of is the cheese. At 12.5g per serving, that is a bit under half a HEXA, or 2.5 Syns.
Grease an ovenproof dish. Place the vegetables in a bowl and defrost a bit, or fully. I nuked mine for a couple of minutes so they were still frozenish. Add everything else and tip into the dish.
Bake at 190c until the centre has firmed up, about 40 minutesOven Baked Frittata. Takes literally 2 minutes to make, then just bung it in the oven Click To Tweet
Very delicious! I wouldn’t add any more vegetables as it’s at the limit already with this amount. 100g of veg is 1.25 of your five a day.
I didn’t want much this evening, but any other time, I would have a few oven wedges or sweet potato chips, and perhaps a little dressed green salad. Or how about crusty French stick or buttery garlic bread.
Although this is incredibly quick, you may want to use individual, or unfrozen veg. In which case, many variations are possible.
Stick with a maximum of 400g vegetables. Possible combinations or additions include slow cooked onions, pre fried mushrooms, peas, asparagus, leeks, swede, celeriac, carrots, broccoli, cauliflower, spinach or celery.
So I míght try tomato purée with lots of pre fried mushrooms spiced up with ginger, garlic and soy. Or cubes of cooked potato, sliced spicy sausage and buttery leeks. Or cubes of parsnip, butternut squash and celeriac that had been roasted in the oven. Or large prawns with spinach or pak choy with ginger, garlic and oyster sauce.
Ideal to use up a packet of wilting salad leaves, just stir them through. Use up elderly bread by tossing a few croutons on top as you serve.
Use smoked paprika and/or smoked cheese for a smoky flavour. Add a generous tblsp of curry powder/tandoori spice or Pataks brinjal pickle (aubergine).
Serve with buttery garlic bread, oven baked wedges or a jacket potato cooked in the oven at the same time or spicy sweet potato chips and perhaps a dressed green salad on the side.
This is fab the next day and is great in lunchboxes. Cook some in small individual flan tins or similar and it will make packing easier.