Frittatas both tasty and healthy
I AM always on the lookout for ways to cut the kilojoule content in my daily food intake.
Some, such as cutting out alcohol, soft drinks or even fruit juice are a no-brainer.
They add "empty" kilojoules in that they are full of sugar but we gain nothing apart from a spare tyre around the waist.
A can of cola contains a whopping 16 teaspoons of sugar; you'd be hard pressed to eat that much but it's easy to down it from a glass.
Even fruit juice that contains "no added sugar" will more than likely carry a large quantity of fructose which is still sugar, albeit with a healthier sounding name.
There are other hidden traps; fat in pastry is a biggie.
If you follow the Aussie tradition of a pie for lunch you are taking in an awful lot of kilojoules in the flaky pastry (which I do love, I'm afraid).
Everything in moderation is the way to go, and levering yourself out of the comfy chair and going for a good brisk walk also helps.
But if you leave the pastry base out of a home-made pie you automatically reduce the fat without sacrificing the flavour.
Similarly if you make a quiche without a pastry base it actually becomes quite a healthy meal.
A quiche with no pastry can also be called a frittata. It's just as tasty without the fat-laden pastry and you can vary the filling to suit everyone's tastebuds.
Try these mini frittatas for breakfast; they're tasty, fun to eat, and about as healthy as bacon and eggs can be.
A word of warning; if you use a half cherry tomato as I have in today's recipe, when it comes out of the oven it will be very, very hot.
75g lean bacon
oil spray or a little melted butter to grease muffin tin
3 cherry tomatoes, halved
3 free-range eggs
3 tspn chopped fresh parsley, basil or rosemary
salt and black pepper, to taste
Preheat oven to 180°C.
Dice lean bacon and cook in a non-stick frypan over medium heat until lightly browned.
Spray or brush a six-hole non-stick muffin tin.
Cut six squares of baking paper large enough to line each hole (they don't need to be perfect).
Divide bacon into six portions and drop into each muffin hole.
Add cherry tomato half to each hole.
Crack eggs into a jug and add chopped herbs. Whisk gently to combine and pour over bacon and tomato. Season with salt and pepper.
Cook at 180°C for 20 minutes or until egg is set and tops are golden brown.