As the resident Chef at Casa de Burgess I’m called upon to meet all dietary requirements. Even when said dietary requirements are imaginary and ridiculous! Uncontrolled sauce anyone?! (I’m not the only one who likes to keep control of my custard!) At the minute what this means is that while we strive to be “good”, everything I cook has to be a Slimming World friendly meal. We have a roster of favourites that I can call upon to suggest before slaving over a hot stove.
On a side note, who experiences this?
“What do you want for tea love?”
“I’m not bothered. Anything.”
“OK. How about this?”
“Oh no. I don’t want that!!”
If you do deal with a similar experience then please let me know how you manage to control the rage which swells within you! (I should point out he’s talking about me, the kids don’t get a choice!)
One of our favourites over the past year has been the frittata. Now if you’ve never heard of a frittata it’s as fun to eat as it is to say! It’s basically a massive omelette from Italy which you can put just about anything into. It’s great for using up any bits in the fridge and it’s really not difficult to make.
Slimming World Frittata
How to make a syn free frittata
To start you need a pretty big frying pan. I used a 28cm non-stick one with a thick base for better heat distribution. To start with I always like to put some meat in a dish because it’s not really a meal unless there’s meat! As this is a Slimming World friendly recipe we often use bacon (fat removed) and oregano as they work really well together. Chop up your bacon into whatever sized pieces you fancy then cook for a few minutes with the oregano sprinkled on top. Then you can add your base flavours. The base for me, as with a million other dishes, is onion, celery, carrot and garlic. Cook them slowly over a lowish heat in some Fry Light (or a proper oil if you prefer flavour to weight loss) until the onion is soft and translucent. I like to grate the carrot as it means it cooks quicker. Also Colette doesn’t mind eating it if she doesn’t really know it’s there. Once you’ve fried the onions, celery and carrots for about 5 minutes then add the chopped / pressed garlic and fry for a few more minutes. The garlic will turn brown and bitter if you add it too soon so be careful.
After that point you can add anything you want really. I tend to add some boiled potato chunks and peas as a minimum but there really is no limit to what you can stick in. (The perfect opportunity to up your Speed foods!) When I first started to make frittatas I used chorizo, which is just gorgeous. (And high Syns so be careful!) If you are using chorizo then I recommend frying the paprika infused bad boy in your pan first, being careful not to burn it as it turns quickly. Then taking it out and putting it to one side before cooking the onion, celery and carrot in the fat left behind by the chorizo. It’s fantastic.
Once you’ve added the potato and peas, give it a good stir or toss. If you’re not careful you can break up the potato while stirring so I tend to toss. I’ll let you make your own massive tosser jokes here . . . . Have you finished? Good. Let’s carry on then. Let everything cook together for a few minutes while you crack 8 eggs into a jug or bowl. I used a jug as I find it easier to pour from with less mess. Whisk your eggs together and add some grated cheese (You will need to use this as your HEXA or Syn it). A good melting cheese like Cheddar is ideal but I’ve used Parmesan before. A little salt and pepper. I use loads of pepper and a little salt. You’ve got bacon and cheese which are quite salty so I think plenty of pepper balances it out.
Give the pan one last stir or toss and try to even out the contents then you can pour over your egg mixture making sure you cover all the ingredients. At this point you need the heat to be quite low. If you’ve never made one before then I recommend turning it right down. This will mean it takes a long while until your Frittata is cooked but you don’t want a burnt bottom now do you!!!! Nothing worse than a burnt bottom. After you’ve made a few you get a handle on how quickly you can cook them without risking a charred derrière.
The last thing I add are some halved cherry tomatoes. I space them out around the top like a clock face and press them into the mixture. The sweetness of the tomatoes really adds something to the dish. Then just leave it alone. Give it a little shake every few minutes until there is a shallow amount of uncooked egg on top. It’ll be cooked all around the sides and part way through the centre. At this point you put it under your pre-heated grill and let it finish off. I get mine nice and brown on top.
Give it a shake in the pan and it should move around. Slide it onto a chopping board and cut it into however many slices you want and serve. We tend to serve with spinach leaves and a little dressing (Morrison’s Beetroot & Balsamic dressing is really low Syn) but you could use any salad leaves or some bread if you were that way out. Enjoy!
The only way the recipe changes is if you use some precooked meats, eg left over roast chicken. If you’re doing this then I add that meat at the same time as I add the potato and peas. Be as adventurous as you like / dare. If you come across a particularly devilish combination then do let me know in the comments!
So there you go – the basic Frittata recipe is Syn free & delicious – you just need to consider what you’re adding to it to keep it Slimming World friendly! It’s the perfect meal for upping your Speed foods.