meat-free meals These recipes add up to a healthy vegetarian diet for seven days Potato frittata with pepper salsa
Being one of the few food sources of vitamin D, eggs make a valuable contribution to a balanced diet. They’re also rich in phosphorus which, along with vitamin D, helps ensure strong, healthy bones. SERVES 4 PREP 10 mins COOK 25-30 mins EASY V FOLATE
FIBRE
3 OF 5-A-DAY
1kg even-sized potatoes, peeled and thinly sliced 8 eggs 2 red chillies, deseeded and finely chopped 3 garlic cloves, finely grated 4 handfuls of rocket For the salsa 1 tsp rapeseed oil, plus extra for the dish 2 red peppers, halved and deseeded 325g can sweetcorn, drained 1 red onion, finely chopped handful of basil (about 10g), roughly chopped ½ tsp lime zest and 1 tbsp juice
2 Stir the potatoes into the egg mixture, then tip into a shallow, lightly oiled ovenproof dish (ours was a deep 30cm dish). Cook in the oven with the peppers on the shelf above for 25-30 mins until the egg is set and starting to brown at the edges. 3 Meanwhile, tip the sweetcorn into a bowl with the onion and basil, and stir in the lime zest and juice. Peel the roasted peppers, dice the flesh, and add to make the salsa. 4 Serve half the frittata with half the salsa and half the rocket for two people. The remainder will keep chilled for up to three days. Serve cold or lightly warmed with the remaining salsa. GOOD TO KNOW healthy • low fat • low cal • folate • fibre • vit c • 3 of 5-a-day • gluten free PER SERVING 424 kcals • fat 12g • saturates 3g • carbs 53g • sugars 12g • fibre 9g • protein 22g • salt 0.4g
1 Heat the oven to 220C/200C fan/ gas 7. Boil the potatoes for 5 mins until just cooked, then drain. Meanwhile, beat the eggs in a bowl with the chillies, garlic and lots of black pepper. For the salsa, lightly oil the pepper halves and place cut-side down on a baking sheet.
70 BBC Good Food Middle East June/July 2022
