Easy Peasy Cheesy Frittata

Another simple yet nutritious meal using storecupboard ingredients. It is also super quick to prepare and cook.

EASY PEASY CHEESY FRITTATA

Joanne Iceton

A quick dish, full of flavour that appeals to children

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Ingredients

  

• 1 tbsp. oil
• 6 - 8 spring onions sliced
• 200 g frozen peas
• 6 - 8 eggs depending on how hungry!
• 180 - 240 ml milk this works out at 2 tbsp. milk per egg used
• 100 g mature cheddar cheese grated
• Small handful fresh mint finely chopped (or 1 tsp. dried mint/mint sauce)

Instructions

 

• Prepare the ingredients.

  Add the oil to a large frying pan (preferably with a lid) and turn to a medium heat. Add the spring onions stirring to soften then add the peas. Turn the heat to low as you don’t want to colour the veg and cover. This will defrost the peas.
• Add the grated cheese and mint to the beaten egg, season with black pepper if wished, mix then add to the pan.

  Stir the frittata mixture for a few moments to distribute the vegetables. As the edges start to set, using a spatula, lift the sides to allow the egg mixture to flow underneath.
• Once the majority of the egg is set, cover and leave to cook until set completely (about 12 - 15 mins).

  If you don’t have a lid, you can make do by covering the pan with foil.

  If preferred, you can pop the pan under the grill to brown the top. If your pan does not have an ovenproof handle, simply cover in foil to protect it.

  Serve with a green salad and potato wedges if hungry or alternatively serve Mediterranean style in a sandwich.

Notes

Alternatives:

• You can also add 200g cooked and sliced/diced potatoes at the same time as the peas
• Add two chopped courgettes and 100g broad beans instead of the peas, chopped basil instead of the mint and crumbled goats cheese instead of the cheddar. Grate in some lemon zest for a zingy flavour
• Add 100g chopped tomatoes (try half sundried tomatoes for extra flavour), 50g pitted olives and swap the cheddar cheese for crumbled feta cheese
• Omit the peas and mint and add 400g cooked diced sweet potato or butternut squash instead then add 150g baby spinach leaves. This works well without any cheese.

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Nutritional Benefits

Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc and choline (a nutrient needed for the development of memory and learning in the brain).
Peas are packed with several B vitamins (including folate), vitamin C, iron, phosphorous and manganese as well as a great source of soluble fibre. Peas contain more protein than any other vegetable so are a good choice for vegetarians. As not all essential amino acids are not present, they are best combines with eggs, milk or cheese. Research has shown that folate levels are often low in people with depression and anxiety so peas may help with this.
Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. Dairy products have been associated with positive health benefits against diabetes and metabolic syndrome. Like many foods, they should not be eaten in vast amounts, but certainly as part of a healthy diet.