This is a summery and light vegetarian meal combining seasonal ingredients to make a filling, protein-rich, nutritious and fully balanced meal (proof that meat isn’t needed to make a balanced meal!).
- 3 free range, organic or non-caged eggs
- 125g potatoes
- 1/4 red onion
- 1 sweet red bell pepper
- 1/4 tsp chopped chilli (to taste)
- Mixed herbs (to taste)
- Dairy free parmesan
- Dry fried onions
- 10 asparagus spears
- 1 ‘chicken’ fillet
- Handful fresh basil
- Extra virgin olive oil
1. Prepare the chicken fillet by ensuring it is defrosted, half it, stuff it with the fresh basil, top it with mixed herb & dairy free parmesan and drizzle with extra virgin.
2. Place the chicken fillet in a pre-heated oven at 180c whilst preparing and cooking the other ingredients for around 15 to 18 minutes (make sure you get the timing right as you don’t want the fillet to be dry – if you know you are slow at preparing, put this in a little later in the cooking).
3. Prepare the potatoes by dicing then boiling, steaming or microwaving until tender but not soggy.
4. Prepare the red bell pepper by deseeding it, halving it and placing it under a hot grill until the skin is charred and blistering then set it aside.
5. Add a small amount of extra virgin to a pan with the chilli (to taste) and fry the onions until softening and then add the potatoes for around 3 minutes.
6. Add the asparagus (ensure the spears are halved) to the potatoes and onions then pan fry for a few minutes (the asparagus should retain its tenderness) then add the chargrilled red pepper (diced) for an additional minute.
7. Place the mixed vegetables in a tin or, if you have cooked the ingredients through in an oven safe pan, ensure the ingredients are evenly spread.
8. Crack then whisk the 3 eggs to ensure that there is plenty of air through the eggs (this will ensure the frittata rises/is more ‘fluffy’).
9. Pour the egg mixture into the tin or pan and stir to ensure all the ingredients are covered in eggs the allow the entire mixture to settle to the bottom of the tin or pan.
10. Place the tin or pan in the pre-heated oven (already pre-heated for the ‘chicken’ fillet) and allow the frittata to cook until the mixture is set and the eggs are completely cooked. This should take no longer than 8 to 10 minutes.
11. Serve and enjoy