Posted on Oct 15, 2011 in All Recipe Posts, Protein, Savouries, Special Diet | 3 comments

Ah ha!!  A savoury post … don’t fall off your chairs, people … it’s OK.  Really.

Hey, I love cooking in all its forms, not just the making of the sweets and the protein recipes :)

Honestly, I made this today because I had no idea what to cook for lunch and little time to prepare anything.  Nothing like a fritatta to save the day.  All you need to do is look around in the pantry and the vegetable crisper and you’ve got yourself a star attraction meal that saves the day and your kitchen credentials.

I might add that this is a fabulous dish for those of you, like me, who try to eat clean and healthy for 80 – 90% of the time. You can make this with egg whites only, but frankly, eggs are a whole food.  It’s all good.  It’s all clean.  Would be a shame to throw out those lovely golden organic free range egg yolks.  This is a high protein and relatively low fat and low carbohydrate dish.  The amount of oil needed is really only about one or two teaspoons at most when using a non-stick pan.  It’s also full of antioxidants and a rich source of vitamins C and A as well as a host of essential amino acids.

It’s fresh, it’s summery and perfect with a green salad and maybe a little avocado on the side.  Crusty bread is optional.  It would be fantastic for a picnic lunch or as part of a mediterranean inspired antipasto platter.  I serve it on a chopping board and cut it with a pizza wheel.  Nice, rustic, Italian style :-D

Without further ado … enjoy!

Serves 2 hungry adults or 4 – 6 as part of a antipasto platter

Ingredients
2 capsicums (bell peppers) – red and yellow or orange
5 large eggs
1 handful fresh flat-leaf parsley
1 good sprig each fresh oregano and thyme
salt and black pepper
1 small chilli (optional)
1 shallot
1 clove garlic
extra-virgin olive oil

Instructions
Preheat the oven to 180℃.  You will need a fritatta pan of about 24 cm in diameter, that you can place in the oven.  I use a non-stick paella dish with metal handles.  It is brilliant.

Grill or roast the capsicums.  You can do this well ahead of time.  For the best flavour, do this on a barbeque or grill.  If you can’t (as I could not today), roast them in the oven for about 30 minutes, on a lined baking tray. Turn them from time to time, until the skin blackens and they become soft.  Remove from the oven and place the peppers in a plastic bag until cooled enough to handle.  Remove the pith and seeds and as much of the charred skin as possible.  Slice thinly and chop, if desired.  Set aside.

In a large bowl, whisk the eggs.  Finely chop together the parsley, oregano, and thyme.   Add to the eggs and season well with salt and pepper.  Make sure you do season the fritatta mix well.

Finely chop the chilli, if using, and add to the eggs, along with the sliced peppers.  Mix with a spoon.

You can also add a little grated parmigiano reggiano or grana padano to the egg mix if you like.

Finely chop the shallot and garlic.

Heat the pan and add a drizzle of olive oil.  Add the shallot and garlic, lower the heat and let them soften gently.  Don’t try to fry and brown them or you won’t release the sweetness from the shallots and garlic.

When soft, turn up the heat and add the egg mixture.  Make sure the mixture is evenly distributed across the pan.  It helps to also lift the edges with a spatula to let the mix get underneath.  Turn the heat to medium and cook for 5-10 minutes, until the base is starting to brown and sets.

Place the fritatta in the oven for a further 10-12 minutes at 180℃ to finish cooking the top and centre.  It is ready when the top is nicely set and starting to become golden around the edges.

Remove from the oven and serve immediately.

How easy and fabulous was that?  Check out the bright fresh colours!