Sunday, October 17, 2010

Vegetarian Fritata's

Todays recipe is really simple I know but have taste tested and is yummy.  Great for left overs and could be for a nice Sunday breakfast or an easy lunch. So many options with this one. So hear goes.

Vegetarian Frittata's

  • 1 tbspn Olive or Canola Oil
  • 1 Sml Onion Sliced
  • 1 Clove Garlic
  • 1 cup Mashed Potato
  • 1 cup Mashed Sweet Potato
  • 6 Small Mushrooms Sliced
  • 3 Eggs whisked

Method

Add Oil to a nonstick frying pan
Cook garlic and onion until soft
Cook mushrooms until slightly brownd
Add Potatoe's and mix all ingredients slightly
Add the whisked eggs and cook for about 2 to 3 minutes until eggs set.  Take care not to
burn the bottom of the frittata at this stage.

Serving suggestions
Serve on crusty rye bread toast, topped with a dollop of plain yoghurt and sweet chilli sauce
Serve on top of lettuce leaves and top with small tomatoes finely sliced and sprinkled with parmesan
Add mixture to small ramikins and top with grated cheese and cook under a grill until the cheese has melted and is slightly browned.

This meal is not too fat and is rather nutritious.
Potatoes - vitamin C, thiamine, niacin, iron, low in sodium

Sweet Potatoes - Vitamin A, Vitamin B6, Vitamin C, Copper, Vitamin E, Iron, Manganese

Onion and Garlic -"According to the National Cancer Institute, garlic contains healthy substances like sulfur, selenium, arginine, flavanoids and oligosaccharides. Onions contain valuable vitamins and minerals such as vitamin B6, zinc, potassium, protein, folic acid, fiber, calcium, selenium and vitamin C. Onions also contain high levels of a powerful flavanoid known as quercetin."

Mushrooms - includes a lot of minerals and vitamins including Potassium, Phosporous, a small amout of iron, zinc, vitamin D, B1, B2 just to name a few.

And the eggs which are high in protein and although high in cholestrol is deemed from what I read not too bad as it is high fat foods to beware of which effects the blood cholestral.

Of course, the fresher the better.  Last year we grew our own potatoe's and they were like crisp apples when we dug them up.  I am always on the look out for the new season varieties in the shops now.

Cheers