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Vegetable Frittata with rocket leaves
Ingredients:
- 2 onions finely chopped
- 2 lean rashers of bacon, all fat trimmed and removed.
- 1cup of frozen french beans(fazzola twila) or if fresh blanch before!
- 1cup frozen spinach, if fresh just wash and chop!
- 1 courgette or as known zucchini finely chopped or finely sliced, your choice.
- 4 egg whites and 2 eggs. (whites are high in protein)
- salt and pepper and mixed herbs.
- 1tblsp grated romano, or cheese you use for grating.
- This can be done with any veg that cooks quick and good together all veg running in freezer or fridge! Salad
- Rocket (insalata) or any other green salad leaves you like.
- Tomatoes
- Spring onions, finely sliced.
- Extra Virgin olive oil and 2 drops of balsamic vinegar (optional)
Method:
Saute` the onions in a non stick pan (with an oven proof handle if possible cause it needs to be used under a grill or oven) with a few sprays of cooking spray. Add the chopped bacon, stir for few minutes, add the beans, spinach and courgette and stir. (if using frozen, defrost the spinach first or too much water be in the pan) In a bowl lightly beat the whites and eggs together with salt pepper and mixed herbs, add the cheese. Spread the veg well round the pan so it is even and while on high heat, pour the egg mixture and shake pan quick so all the eggs run into the veg mixture. Lower heat and cook till you see bubbles of air coming up in midd l e and shr ink ing a bi t f rom s ide s . Then put under a grill till it cooks from the top. Or in hot oven till it gets solid and takes a bit colour. When ready transfer it to a serving plate, Toss the salad leaves tomatoes and onions with oil and balsamic vinegar and arrange on top. Really nice in pitta bread for lunch next day with loads of salad leaves!
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