Roasted Chicken and Vegetable Frittata

Chicken & Vegetable Fritatta

Ingredients

1 dozen free range eggs mixed well in a deep bowl
2 cups of sliced button mushrooms
2 cups of washed baby spinach leaves
2 cups of washed and sliced thin zucchini rounds
2 cups of feta cheese diced small
1 raw beetroot freshly grated
½ roast chicken shredded
Olive oil spray
Salt and Pepper to taste

Method

*Heat your oven to 180 degrees not fan forced or 160 degrees fan forced

  1. Line a medium sized deep baking tray with two layers of baking paper using olive oil spray to keep them in place ( spray the tray, place one layer of paper on top and spray that paper and then lay the other paper on top of this)
  2. Lay the chicken over the bottom of the tray followed with the mushrooms, spinach, zucchini rounds and the beetroot, and then pour the egg over the top of the chicken and vegetable
  3. Spread the feta cheese over the top of the dish and sprinkle with ground salt and pepper
  4. Bake in the oven until golden brown and firm, the egg mix needs to be cooked all the way through
  5. Let cool slightly, mark cutting lines across the top and carefully lift out of the tray, peel the paper from the bottom of or just scoop out of the tray to eat

Equipment

Medium deep baking tray, measuring cup, whisk, deep bowl, baking paper, chopping board, grater, cooks knife

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Protein Pancakes

Protein Pikelets

Serves 4
Use all organic produce if possible

Ingredients 

2 eggs (whisked)
200 ml of lactose free milk
1 ½ cups of self raising flour (sifted)
2 tablespoon of whey protein powder 0r 1 table spoon of rice protein powder
1 table spoon of honey or rice syrup
150 ml of olive oil or spray oil

Method

For fluffy thick pikelets blend all ingredients in a stick blender with bowl attachment

  1. Mix the eggs in a deep bowl
  2. Add the milk and stir well
  3. Add the protein powder; flour and honey / rice syrup and stir really well
  4. Heat a good quality frypan on a medium heat and spray with olive oil or drizzle a little oil into the pan or use an electric frypan
  5. Drizzle or spoon small amounts about a table spoon size of mixture into the frypan and cook until the mixture starts to bubble on one side then flip and cook the other side
  6. Drizzle with yoghurt; fresh banana and berries

Equipment

Stick blender with bowl attachment or deep bowl, whisk, tablespoon, frypan

Tomato, Bacon & Spinach Frittata

Tomato, Bacon & Spinach Frittata

Serves 4
Use all organic produce if possible

Ingredients

1 dozen organic eggs (mixed well)
4 pieces of nitrate free bacon (trimmed of fat and chopped 1 cm dice)
200 grams of organic spinach leaves (washed)
1 punnet of organic cherry tomato (washed and halved)
150 grams of Meredith Dairy cheddar cheese (grated)
Pink Himalayan salt & cracked black pepper: just a sprinkle of both
Spray olive oil

Method

  1. Heat oven to 180 Degrees- Non fan forced or 160 Degrees fan forced
  2. Spray a little oil onto a deep edged tray and line with baking paper; spray the paper slightly with oil again and layer with the spinach, tomato, bacon
  3. Add the mixed eggs to the tray by pouring evenly over the tray and pressing down on the ingredients with a back of a large metal or wooden spoon
  4. Add a dash of salt and pepper and sprinkle with cheese
  5. Place into the oven on a middle rack and let it cook evenly ( Every Oven has its own personality-depending on your oven you may need to rotate your dish around for the egg mixture to cook evenly or turn your oven up or down slightly)

Equipment

Baking Paper, chopping board, cooks knife, deep edged tray, grater, mixing bowl, whisk