– WEEK 4 –
A month of MEALS
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WEDNESDAY VEGGIE FRITTATA Serves 4 1 tbsp olive oil 1 onion, finely chopped 375g courgettes, halved lengthways and thinly sliced 6 eggs 300ml milk 3 tbsp Parmesan, grated 2 tbsp fresh mint, chopped Salt and black pepper For the dipping sauce: 1 tbsp olive oil 1 onion, finely chopped 1-2 garlic cloves, crushed 1 x 400g tin of plum tomatoes, drained 3 Beat together the eggs, milk, Parmesan, mint and seasoning. Pour this mixture over the courgettes in the frying pan 1 Preheat the oven to and tilt the pan to ensure the 190°C/170˚C fan/gas mark mixture is level. 5. Heat the oil in a large, 4 Transfer the frying pan to the ovenproof frying pan and cook oven and bake the frittata for the onion for 3-4 minutes, until about 15 minutes until the eggs just softened and beginning to are lightly browned and set. brown. Add the courgettes and 5 To make the dipping sauce, cook for a further 3-4 minutes heat the oil in a saucepan until softened. and cook the onion for five To serve: Green salad
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minutes, stirring occasionally. 6 Add the garlic and the tomatoes and season well. Leave to simmer for 4-6 minutes, then purée with a hand blender until smooth. 7 Serve the frittata, cut into wedges, with a green salad and the tomato sauce. Per Serving 328kcals, 22.5g fat (7.5g saturated), 13.6g carbs, 10.5g sugars, 19g protein, 1.7g fibre, 0.45g sodium
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