Читать книгу Skinnytaste Cookbook - Gina Homolka - Страница 36

Serves 6

With sausage, potatoes, eggs and kale, this frittata is a meal in one! Frittatas are so versatile, both in what you can put in them and for the fact that they’re delicious for breakfast, lunch or dinner. You can literally clean out your refrigerator to come up with countless ways to whip one up. This dish starts out on the hob and finishes in the oven, so you’ll need to use an ovenproof frying pan. If you don’t own one, you can also slide the half-cooked frittata onto a large plate, then carefully flip it back into the pan and finish cooking the other side over low heat on the hob.

5 large eggs

3 large egg whites

2 tablespoons grated Pecorino Romano cheese

Sea salt

Freshly ground black pepper

2 teaspoons olive oil

170g fresh sweet Italian chicken sausages, casings removed*†

1 small onion, chopped

2 medium (350g) peeled all-purpose potatoes, diced into 1cm pieces

⅛ teaspoon garlic powder

⅛ teaspoon paprika

1 cup (70g) chopped kale, stems and ribs removed

*Read the label to be sure this product is gluten-free.

Preheat the oven to 200°C/180°C fan/Gas 6.

Crack the eggs and egg whites into a large bowl. Add grated Pecorino Romano, ⅛ teaspoon of the salt and a pinch of black pepper and beat until blended.

Heat a 25cm nonstick ovenproof frying pan over medium heat. Add 1 teaspoon of the oil, the sausage meat and the onions to the pan and cook, breaking the meat up with a wooden spoon, until it’s cooked through and the onions are golden, 5 to 6 minutes. Transfer the sausage and onions to a plate.

Add the remaining 1 teaspoon of oil to the pan, then add the potatoes. Season with ½ teaspoon salt, garlic powder, paprika and a pinch of black pepper. Cover and cook the potatoes over medium-low heat, stirring occasionally, until crisp and tender, 10 to 12 minutes. Add the kale, cover, and cook until wilted, 2 to 3 minutes.

Add the cooked sausage and onions to the pan and stir to combine. Pour the egg mixture into the pan. Reduce the heat to low and cook until the edges are set, 6 to 8 minutes.

Transfer the pan to the oven and bake until the frittata is completely set and cooked through, 8 to 10 minutes. Remove from the oven, place a plate over the pan, and turn the frittata out onto the plate. Cut into 6 wedges and serve.

† If you can't find Italian chicken sausages, another kind of chicken sausage or reduced-fat pork sausages will work well.

skinnyscoop

Any dark leafy green can be swapped for the kale – try spinach or Swiss chard. You can freeze leftovers to reheat for another day. To freeze, cut the cooked, cooled frittata in wedges, wrap each wedge in clingfilm, wrap in foil and freeze until hard. To reheat, unwrap frozen frittata and microwave it, or bake at 180°C/160°C fan/Gas 4 until heated through, about 35 minutes.

Breakfast Excuse Buster

Research shows that skipping meals – breakfast in particular – can lead to weight gain. The fact is breakfast should be a morning must! But it doesn’t have to be time-consuming – it could be something as simple as a slice of wholemeal toast with nut butter and bananas (five minutes, tops!), yoghurt or some hard-boiled eggs with fruit.

For an egg-streamly easy breakfast, I boil a dozen eggs in advance and keep them in the refrigerator for a handy, hunger-busting breakfast. A piece of fruit plus one large egg are only 200 calories, and the mix of protein, fat and fibre will keep you satisfied until lunch. For a more substantial start to the day, you can whip up my favourite Egg, Tomato and Spring Onion Sandwich in minutes, because the eggs are already cooked. (Bonus: no sticky frying pan to clean!)