Author Jean Morrison
Because it contains several potatoes and 8 eggs this Frittata recipe is quite a substantial meal. Sometimes when I've been short on eggs I've used just 4 of them and still had a successful meal.
Cooking time: 20 minutes
Quantity: Serves 6 - 8 people
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5 -6 medium size potatoes, diced into 1 and 1/2 cm cubes
1 tablespoon oil
1 onion, chopped
1 red capsicum chopped into 1 cm squares
1/2 zucchini, diced into 1 and 1/2 cm cubes
3 cloves garlic, chopped finely
Pinch of dried thyme
1/2 cup milk
1 teaspoon chicken stock powder
Salt and pepper to taste
1 cup tasty cheese
2 tablespoons grated Parmesan cheese
Cook potatoes in the oil in large non stick frying pan with a heat proof handle until turning golden and almost cooked.
Turn the oven on to 180 degrees Celsius.
Add the onion, capsicum, zucchini, garlic and thyme and cook for approximately 15 minutes or until the onion becomes transparent.
In a large bowl mix the eggs, milk, stock powder, salt and pepper until well combined.
Pour the egg mixture into the frying pan. Gently stir to distribute the vegetable mixture evenly.
Sprinkle the cheeses on the top.
Place the frying pan in the oven for about 20 minutes or until the egg is set and golden in colour.
Serves 6 - 8.
To speed along the potatoes cooking, I sometimes place a lid on the frying pan for the initial part of their cooking. It really does speed up the cooking time. However the lid must be removed later so that the potatoes can start colouring up.
If you don't have thyme then use one of your favourite dried herbs.
Onions are high in energy and have good amounts of B6, B1, and Folic acid in them. They contain chemicals which fight free radicals in our bodies. Free radicals cause disease and destruction in our cells. Onions have anti-viral, anti-fungal and anti-bacterial properties in them. These properties are most potent when the onion is eaten raw. Onions raise the levels of beneficial HDL cholesterol and they lower the levels of the bad LDL cholesterol.
Capsicums are from the nightshade family. They originated in Central and South America. They come in an amazing array of colours from bright red, yellows, oranges, purples and greens. Capsicums can be eaten in their raw form or they can be cooked. They range from very mild spiciness to extremely hot! Most species of capsicums contain capsaicin which is the chemical that causes the hot burning sensation when they are eaten. They are good sources of vitamin C.
Eggs are one of the most versatile forms of nourishment available. Nutritionists recommend we eat a maximum of four eggs per week, although a study by the Harvard School of Public Health found that there is no significant link between eating eggs and developing cardiovascular disease in healthy individuals. However, the important Nurses' Health Study and the Health Professionals Follow-up Study have found that people with existing heart and diabetes problems should probably not eat more than 3 eggs per week. Most eggs sold today are infertile because there are no roosters housed with the laying hens. There are no nutritional differences between fertile and infertile eggs. Eggs contain all nine essential amino acids, making them a complete protein food. An egg shell has as many as seventeen thousand pores. Apparently hens turn over their eggs as many as fifty times daily; the purpose of this being that the yolk then doesn't adhere to the inside of the shell. A fresh egg will sink in water, but a stale one will float.
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