It's deep dish frittata time!
By BikeRadar | Monday, April 30, 2007 11.00pm
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- 2 medium-sized sweet potatoes, chopped into cubes
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 cloves garlic, chopped
- 100g thin spaghetti
- 40g peas (optional)
- 4 eggs
- 250ml milk
- 50g grated parmesan
- 8-10 leaves of fresh Basil, torn
- Sea salt and cracked black pepper
- Preparation time 15 mins
- Cooking time 15 mins
- Serves 4
This thick and chunky Spanish omelette is made to eat cold. It's an easily take-along-able half time meal that's packed with carbs and protein. If this doesn't get you through those last few hills without flagging, nothing will.
What to do
1. Preheat oven to 180 degrees and put the chopped up sweet potato in the microwave for 5-10 minutes, until they go tender. Cook the peas in the same way for 3-4 minutes. Drain both.
2. Heat the oil in a non-stick large frying pan, add the onions and garlic and cook gently until soft. Boil some water in a separate pan and cook the pasta. Drain it. add a bit of oil to stop it sticking then put to the side.
3. Beat the eggs in a bowl and add the milk, Parmesan, basil, salt and pepper and then mix. Add the sweet potato, peas and pasta before giving it a final mix.
4. Pour all the ingredients into the frying pan and cook on a medium heat for 6-8 minutes, until you see the mixture setting. Flip the frittata and cook on the other side for 6-8 minutes. Once done, cool on a wire rack (or have a hot slice for dinner).
With fresh vegetables, protein and carbohydrates all in one slab this is a nutritious and filling trail meal. It's ideal for all day-ers, when you don't want to overdose on snack bars and can't face the thought of sandwiches again. Your frittata will keep for about a week if you keep it in the fridge, so you can make it well ahead of time. For variety you can add more carbs with extra pasta, use different cheeses and herbs. One good option is to swap the potatoes and Parmesan for sun-dried tomatoes, pitted black olives, chunks of feta cheese and extra pasta. It's your frittata; fill it with the things you love.
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