Читать книгу Keto Meal Prep by FlavCity - Bobby Parrish - Страница 23
ОглавлениеPrep Time: 15 minutes • Cooking Time: 25 minutes • Makes: 3 meals
This is one of the easiest make-ahead breakfast meal preps around. To save time, you can buy breakfast sausage at the store without sugar, but I like to make my version of merguez lamb sausage. Ayran is a cold yogurt drink which is very popular in Bulgaria where Dessi is from. It’s Turkish in origin, and I thought it was so cool to see this drink being poured from fountain taps while walking the streets of Istanbul!
Tip
The key to soft scrambled eggs and a silky frittata is written down below. Low heat and continuous stirring—trust me—this will up your egg game to the next level!
To watch the video tutorial for a similar recipe, search “FlavCity frittata” on YouTube.
For the frittata:
-8 ounces of ground lamb or any ground meat
-¾ teaspoon smoked paprika
-¾ teaspoon cumin
-½ teaspoon dried oregano
-¼ teaspoon cayenne pepper
-¼ cup red onion, diced
-¾ cup broccoli florets, finely chopped
-1 medium-size zucchini, diced
-½ cup cherry tomatoes, halved
-12 eggs
-1 tablespoon freshly chopped dill
-1 tablespoon Italian flat leaf parsley
-3 tablespoons finely grated Pecorino Romano or Parmesan cheese
-Olive oil
-Kosher salt and fresh pepper
For the ayran yogurt drink:
-9 ounces whole fat Greek yogurt
-9 ounces cold water
-¼ teaspoon kosher salt
For the frittata, preheat the oven to 400°F. Season the ground lamb with ½ teaspoon salt, few cracks of pepper, smoked paprika, cumin, oregano, and cayenne pepper. Mix until just incorporated. Preheat a twelve- or thirteen-inch non-stick pan just above medium heat with 2 teaspoons of oil for 2 minutes. Add the seasoned lamb, breaking it up with your hands. Cook until the sausage is well browned and almost cooked through. Remove sausage from pan, then add another shot of oil along with the onion, broccoli, zucchini, tomatoes, ¼ teaspoon salt, and a few cracks of pepper. Mix well and cook for 8–10 minutes or until the veggies have softened.
Meanwhile, crack the eggs in a large bowl and add the dill, parsley, grated cheese, ½ teaspoon salt, a few cracks of pepper and whisk well. Flex those biceps—the more air you whisk in the eggs the lighter the frittata will be. Lower the heat to medium and add the eggs and sausage to the pan. Use a silicone spatula to mix everything well, and continuously stir. Keep cooking until the eggs start to come together but are still very wet; then transfer the pan to the oven. You need to keep stirring to break up the egg curds—the smaller the curds, the silkier the eggs will be. I know…who knew so much science was involved in making a simple frittata? Bake for exactly 8 minutes in the oven or until the center is just set, and then remove from oven. Use a clean spatula to loosen the edges of the frittata and move it to a plate or plastic cutting board.
Make the ayran by combining everything in a large bowl and chilling in the fridge. Serve the frittata with the ayran and enjoy!
Storage and reheating: Cooked eggs will only stay in the fridge for three days but can be frozen for two to three months. Gently reheat the frittata in a 350°F oven for 4–5 minutes, but make sure to thaw it first. The ayran drink can’t be frozen but will keep in the fridge for three days.
