This is a lovely thick omelette made for four, served cut into wedges.

Serves: 4 adults
Preparation time: 10 mins
Cooking time: 12 mins

Ingredients:

  • 2 tsp vegetable oil
  • 1 courgette, coarsely grated
  • 2 tomatoes, chopped
  • 6 eggs
  • 2 tbsp 1% fat milk
  • 4 slices wholemeal bread
  • 1 pinch ground black pepper

What to do:

  1. Preheat the grill.
  2. Heat the vegetable oil in a non-stick frying pan. Add the courgette and tomatoes and cook on the hob for 3-4 minutes, stirring often, until soft. Spread out over the base of the frying pan. Take care not to cook over a high heat, or else the base could brown too much before the middle of the frittata is cooked.
  3. Beat the eggs and milk together and pour into the frying pan. Cook over a medium-low heat for 4-5 minutes to set the base, then transfer to the grill to set the surface – about 2-3 minutes. Remove from the heat and let the frittata cool for 3-4 minutes. If you use a good non-stick frying pan the frittata will be easy to remove.
  4. Toast the slices of bread. Slice the frittata into wedges and serve with the toast. You could also make the recipe with extra vegetables, such as mushrooms, spring onions and chopped peppers.

Nutritional information:

  • Per serving (1/4 recipe)
  • 923kJ / 222kcal
  • 14g protein
  • 17.5g carbohydrate, of which 3g sugars
  • 11g fat, of which 3g saturates
  • 2.5g fibre
  • 288mg sodium, equivalent to 0.7g salt

Source: Change4Life

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