Courgette & Potato Frittata
2 medium potatoes (peeled and boiled)
1 large courgette (chopped)
4 whole eggs
2 egg whites
50ml low-fat milk
30g grated low-fat cheddar
1 tbsp olive or rapeseed oil
1 tbsp water
Freshly ground black pepper
Chop the potatoes into cubes. Slice the courgettes into rounds (about 1cm thick). If the rounds are big, chop them in half or quarters.
Add the courgettes to a large non-stick frying pan with the water and fry over a low-medium heat until they start to soften and colour slightly — this will take 5-7 minutes. Then remove the courgettes to a bowl and cover to keep warm.
Add the oil to the pan, then tip in the potatoes and sauté for 1-2 minutes to allow them to heat through. Add back in most of the courgettes to the pan, keeping a few back for decoration on the top.
Meanwhile, beat the eggs in a jug with the milk and some freshly ground black pepper. Pour this over the potato and courgettes. Sprinkle over the cheese and arrange the remaining courgettes on top.
Cook over medium-low heat until the egg mixture is almost set but the top is still loose (this will take 3-4 minutes).
Place the frying-pan under a heated grill. Grill until the top is set and golden brown, about 4 minutes. Using a rubber spatula, loosen the frittata from pan and slide the frittata onto a cutting board or plate.
Cut the frittata into wedges. Serve with a mixed salad.
per serving based on 4 servings
Saturated fat: 3.2g
High in Iron, Iodine, Vitamin C, Folic Acid, Calcium