One Pot Pasta Frittata
This dish came about as, like many, overestimated the amount of pasta we needed for a meal the previous day. Reluctant to throw this out, I decided to incorporate it into a frittata. Well, if you can add potatoes, why not pasta?!!
Frittata can be eaten as a meal itself, as a side, or cut into small squares as tapas or a snack.
ONE POT PASTA FRITTATA
Ingredients
- 1 pepper chopped
- 4 spring onions
- 4 cherry tomatoes halved (or 2 medium, chopped)
- 5 free range eggs
- 200 ml milk
- 100 g mature cheese
- 1 tbsp. oil
- Optional: 1 tbsp. fresh chopped parsley or 1 tsp dried
Instructions
- Set the oven to 190c and brush a 1.5 litre dish liberally with the oil.
- Cook the pasta in boiling salted water for 8 mins so it is just undercooked adding the peas for the last 2 mins. Drain then pour in the ovenproof dish along with the remaining vegetables.
- Beat together the eggs, milk and half of the cheese. Add the herbs if using.
- Pour over the vegetables and pasta stirring to mix together. Sprinkle over the rest of the cheese.
- Bake for 35 - 40 mins until set.
Notes
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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, omega 3’s and choline (a nutrient needed for the development of memory and learning in the brain). Studies show that egg consumption can help to prevent chronic age related conditions like heart disease, eye degeneration, memory loss and loss of muscle mass.
Wholewheat pasta like wholemeal bread and flour contains more B vitamins (important for a healthy nervous system) minerals such as copper, selenium, magnesium and manganese as well as insoluble fibre (fibre in the diet can help to lower blood sugar and blood cholesterol levels as well as maintaining a health digestive system) The refining process needed to make white pasta, flour and bread removes most of these valuable nutrients which is why I always prefer to use these foods. It is a complex carbohydrate food which releases energy slowly (unlike refined carbohydrates like pastries, cakes, white bread/pasta, sugar and sugary drinks). Because they take longer to digest, they keep you fuller for longer.
Peas are a source of protein (important for building, maintaining and repairing all cells) and like all vegetables, soluble fibre. They also contain B vitamins, vitamin C, vitamin K, and a variety of minerals, including phosphorus, manganese, magnesium, potassium, and iron.
Peppers are an excellent source of vitamin C and anti-cancer antioxidants.
Tomatoes are full of vitamin C, antioxidants which are cancer preventative, potassium (essential for maintaining fluid balance and muscle/nerve function) and compounds which prevent blood clots.
Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have a neutral effect on the heart or raise the risks of strokes if eaten in moderation. In fact, the fatty acids in dairy foods may help reduce the risk of type 2 diabetes. Like most foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.
