– WEEK 3 –
A month of MEALS
25
MONDAY BACON AND MUSTARD FRITTATA Serves 4 4 eggs 35g Cheddar, grated 2 tsp wholegrain mustard Salt and black pepper ½ tbsp olive oil 250g bacon rashers, fat removed and thinly sliced 1 onion, thinly sliced 40g baby spinach leaves 1 tomato, thinly sliced 1 Preheat the oven to 180°C/160˚C fan/gas mark 4. Whisk the eggs lightly in a large bowl. 2 Add the Cheddar and mustard and whisk together. Season well. 3 Heat the oil in an ovenproof frying pan over a medium-high heat. Add the sliced bacon and onion and cook, stirring, for five minutes. 4 Add the spinach to the pan and cook, tossing, for 1-2 minutes until it wilts. 5 Reduce the heat to low and pour the egg mixture into the
24-33 Meals_for_a_month_wk3AA.indd 25
pan. Swirl the egg around the pan so it covers the base. 6 Arrange the tomato slices on top of the egg and cook for 5-8 minutes or until the frittata is set around the edge, but still runny in the centre. 7 Place the frying pan in the oven and bake for 20 minutes
or until the frittata is golden and completely set.
Per Serving 189kcals, 9.6g fat (3.7g saturated), 4g carbs, 2g sugars, 20.5g protein, 0.9g fibre, 0.1g sodium
v T J
DF
31/05/2013 14:46
