Healthy Veggie Fritatta and EGG book giveaway from British Lion Eggs

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Every time when I try explaining to my patients that ‘Eggs are good for you’, I get some blank stares, or presented with more questions. ‘Oh but I was told that my cholesterol would go high, bla bla bla..’ , that’s the standard answer that I get which prompted me to explain with a huge sigh..and reiterate again, no eggs are good for you, if you have them in moderation.

Truth is, this part is the controversial bit. What is considered moderate? Given the kerfuffle that even the British Heart Foundation amended their historical recommendation of three-times-a-week to daily egg as part of ‘balanced diet’, I wouldn’t blame my patients for being confused about it either. Personally I like eggs. I don’t eat them everyday but certainly around twice a week. Pan fried french toast, egg white omelette, egg sambal or scrambled egg recipes are my favourites, and obviously as part of baking as well. ( No, I don’t like eggless baking). I usually limit the egg yolk to just two a week but a bit more liberal when egg whites are concerned, as the cholesterol is contained in the yolks!

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Another tip to consider, choose the best eggs you can afford. Go organic if you can, as it makes a huge difference not only in taste but also what happens after, you really don’t want the chemicals no matter how cheap the eggs are compared to the superior ones.

To make it ‘as part of a balanced diet’, sometimes I include eggs as the main breakfast or lunch menu for our family meals. These healthy veggie fritatta is a family favourite as not only it is easy to prepare ( it takes minutes!), but you can mix up with whatever vegetables u have or even throw in the leftover cooked chicken or turkey. Here I have used the wedge cast iron pan to make them a bit pretty, and more individual portions. This fritatta can be cooked on the stove as well as baked in the oven, though usually I start off with the stove and finish off the top browning in the oven.

Ok here is the fun part.

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To make this post extra special, I have also partnered up with British Lion Eggs in a giveaway of ‘EGG’ cookbook by Michel Roux. This book is chock-full of recipes with various chapter is based around the style of cooking eggs, from poaching, frying, baking and scrambling. This giveaway is open until 31st December, for readers in the UK or with UK address. All you have to do to enter this giveaway is:

  • Subscribe to The Cooking Doctor website
  • Leave a comment below on what’s your favourite style of cooking egg

That’s all! Winner will be notified on 31st December on this post, so come back and check it out.

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Now over to the recipe, which you can prepare for tomorrow’s breakfast or special lunch.

Healthy Veggie Fritatta

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Yield: 1 large fritatta

Serving Size: 8

Easy, healthy vegetable frittata

Ingredients

  • 8 large eggs
  • 1 cup frozen mix vegetables ( carrot, peas, long beans )
  • 1/4 cup chopped spinach
  • a handful of cherry tomatoes, chopped
  • 1/4 cup grated low fat cheddar cheese
  • 2 tbsp extra virgin olive oil
  • salt to season
  • 1/4 tsp paprika
  • 1/2 tsp oregano
  • 1/2 cup cooked chicken, chopped ( optional )

Instructions

  1. Season the cast iron pan with olive oil and heat it up.
  2. In a bowl, whisk the eggs and add the paprika, salt and oregano.
  3. Pour the egg mixture onto the pan and tip in the vegetables, spinach, tomatoes and cooked chicken.
  4. Distribute the vegetables evenly.
  5. After few minutes and once the frittata is about to set, sprinkle the cheese and place the pan in the oven.
  6. Grill top for 5 minutes, or bake at 200 C for another 10 minutes.
  7. Serve warm with salad.

Notes

Please feel free to swap with vegetable of your choice. Omit chicken completely or alternate with other lean cooked meat such as turkey.

 THE GIVEAWAY IS NOW CLOSED. THE WINNER IS MS LINSY PATEL :-) I WILL CONTACT YOU SHORTLY FOR YOUR POSTAL ADDRESS. 

Comments

  1. says

    That’s my kind of breakfast!!! Slurp… I agree 2 u, many ppl say eggs r not good but I was told during a dietician cconsultation that u cud have 3 a week, so I stick 2 it…though wish cud eat more considering I love eggs!!! So does HD n Azza, though Rasha doesn’t get close at all…

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