Vegetable
Frittata
Ingredients:
Onion,
any type
Garlic
Cabbage
Parsley
Button mushrooms
Corn
Ham
3 Eggs,
large
Ricotta
cheese
Olive
oil
Cayenne
pepper
Preparation:
A
frittata is something that requires both on-the-stove cooking and a bit of time
in the oven so it’s probably something that you want to save for a stay-in
Sunday. It takes a bit more effort but the result is well worth it. The
vegetables above are great for a frittata but you can pretty much substitute
for any veggies that you like (as long as you follow proper portioning) and
that goes for the cheese too.
A
frittata is something that requires both on-the-stove cooking and a bit of time
in the oven so it’s probably something that you want to save for a stay-in
Sunday. It takes a bit more effort but the result is well worth it. The
vegetables above are great for a frittata but you can pretty much substitute
for any veggies that you like (as long as you follow proper portioning) and
that goes for the cheese too.
Pre-heat
the oven to 180°C.
Wash the
vegetables. Slice the onions thinly and chop the garlic. Cut the cabbage into
thin strips. Remove the stem of the mushrooms and quarter or slice thinly.
Rough cut the ham into approximately 1cm sizes. Finally, break up the ricotta
into small, crumbly pieces and finely chop the parsley.
Wash the
eggs and crack into a bowl and give them a whisk with a fork until they are
scrambled.
In a
small pan, drizzle about a tablespoon of olive oil on medium heat. Sauté the
onions until they’re translucent. Add the garlic but be careful not to let them
brown. Add the ham and the mushrooms and toss until cooked. Add the corn and
the cabbage and allow them to cook for a bit before giving the pan a bit of a
shake to even out the ingredients a little. You can add a little water and let
the steam cook the vegetables but be sure to only add a little water so that it
can evaporate easily.
When the
vegetables and ham are cooked, add the egg and parsley. Season with a pinch of
cayenne pepper; cayenne is usually a great seasoning agent for recipes with egg
or milk. Give the pan a little shake to let the egg cover the ingredients
evenly, maybe tossing the ingredients a little with a silicon spatula. Sprinkle
with ricotta cheese and place inside an oven.
Allow
the frittata to cook in the oven for about 10 to 15 minutes or until the surface
has browned a little. Take out the pan from the oven, making sure to hold the
pan with oven mitts to protect your hands. Let the pan cool a little before
sliding the frittata on a plate with the help of a silicon spatula. Garnish
with some parsley or other herbs and enjoy!
This is an excerpt from the book: The Easy Diabetes Diet Plan Cookbook
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