Omelette and Frittata Recipes

Hello everyone ... thought it may be nice to have a topic thread dedicated to showing / talking about all good things that are Omelettes and Frittata's.

Starting off with:


Now, I'd call this 'simply super' ... but then I just love the mix of eggs, chives and goats cheese, simply served with a side salad.

Ingredients:
Serves One
3 eggs
Handful fresh chives, finely chopped
½ tbsp olive oil
30g goat's cheese

Method:
1. Whisk the eggs until well combined. Add the chives and season with black pepper.
2. Place the oil in a small omelette pan over a medium heat. When the pan is hot, pour in the eggs. Swirl the pan gently over the heat to ensure the base of the pan is coated evenly. Use a spatula to slowly push the uncooked mixture to the edges.
3. When the omelette starts to set on the bottom, sprinkle over the goat’s cheese. Leave until almost entirely set, then fold over in the pan and slide on to a plate. Serve with a cherry tomato salad.

Each serving provides:
0.5g carbohydrate 0.3g fibre 23.7g protein 27.5g fat

Original links and more details about Chives can be seen here
http://thelowcarbdiabetic.blogspot.co.uk/2016/07/omelette-with-goats-cheese-twist.html

More to follow ...

All the best Jan

Yes, this is similar to the previous post but it's such a quick and easy meal with several variations, thought it worth posting. Ready in 7 minutes. Cooking time 5 minutes. Prep time 2 minutes.

Ingredients:

Serves 1
3 medium free-range eggs *
1 tsp unsalted butter
1 tbsp chopped fresh herbs (such as fresh chives, dill and flat-leaf parsley)

Method:
1. Crack the eggs into a mixing bowl and whisk together until the yolks and whites are well combined.
2. Set a 20cm non-stick frying pan over a high heat. When the pan is hot, add the butter. As it begins to sizzle, pour in the egg mixture. Using a spatula, stir slowly for 15-20 seconds, as if you were making scrambled eggs.
3. Reduce the heat to medium-low and place your herbs or choice of fillings around the centre of the omelette.
4. As soon as the egg begins to set on the bottom (about 1 minute), fold a third of the omelette towards the middle of the pan, enclosing the filling.
5. To remove the omelette from the pan and create the classic two-fold rolled effect, tilt the pan, slide the omelette out and use your spatula to create the final fold.

Omelettes are such a great way to start the day, or enjoy for lunch or even a light supper.

This article with links also posted here
http://thelowcarbdiabetic.blogspot.co.uk/2015/05/herb-omelette-simply-delicious.html


* Although they are more expensive it's always better to use free range eggs, but of course any eggs may be used, the choice is always yours dear reader ...

All the best Jan

A clever twist on the full English breakfast. Packed with sausage, smoked bacon and soft button mushrooms, this 'English Breakfast Frittata' is just the perfect early morning dish, and so low in carbs, it's virtually no carb!

Ingredients:
Serves Four
2 outdoor-bred pork sausages
1 tbsp oil
3 smoked back bacon rashers fat trimmed cut into cubes
75 g button mushrooms sliced
62.5 g pkt (pomodorino) tomatoes halved
4 large (British) free-range eggs
12.5 g bunch fresh chives snipped

Method:
1. Squeeze the sausages out of their skins, and roll the sausage-meat into 12 bite-size balls.
2. Heat ½ tablespoon of the oil in a 20cm ovenproof frying pan. Add the sausage and fry all over for 1 minute, until browned and cooked through. Add the bacon and mushrooms and fry for a few minutes, until golden. Add the tomatoes for a further minute. Remove the mixture and set aside. Discard excess fat from the pan.
3. Whisk together the eggs and chives and season with freshly ground black pepper. Stir in 2/3 of the fried sausage mix. Preheat the grill to medium.
4. Heat the remaining oil in the frying pan over a medium heat. Add the egg mixture, tipping the pan so that it covers the base. Turn down the heat and scatter over the remaining sausage mixture. Cook for 8 minutes, or until almost set.
5. Place under a preheated grill, for 2-3 minutes, until the frittata is set and golden. Let cool slightly, then slide out of the pan, cut into wedges and serve.

Recipe idea plus links also here
http://thelowcarbdiabetic.blogspot.co.uk/2015/08/english-breakfast-frittata.html

What a great way to start the day - mind you it can also be enjoyed for lunch!

All the best Jan

I have to admit my omelettes do not always look as perfect as this picture shows, in fact Eddie has been known to say "did you serve this up with a catapult?". The ingredients may be there but the presentation may be lacking…but I don’t mind (too much) as long as they taste great ...better luck next time...and for Omelette’s there is always a next time.

On my travels around the internet I happened to spot this very nice recipe. Perhaps the Smoked Salmon is a trifle expensive but once in a while …why not.

As omelettes are so quick to make, most view the fact that, it is not worth making a larger one to serve two people and it’s also far easier to make an individual one in a smaller pan.

So, Ingredients For One

1 tbsp olive oil
100g (Tenderstem) Broccoli, each piece cut into 3
Half a small red onion, finely sliced
3 large free-range eggs
Knob of butter
2 tbsp cream cheese
1 tbsp chopped chives
Salt and pepper
50g smoked salmon, cut into strips

Method

1. Heat the olive oil in a small non-stick frying pan (around 15cm diameter) and gently sauté the Broccoli and onion, until softened and onion starting to become golden. Remove from the pan and keep to one side.
2. While the onion and Broccoli are cooking, mix together the cream cheese and chopped chives. Season with salt and pepper.
3. Return the pan to the hob, increase the heat and add the butter. Break the eggs into a bowl and whisk together with a fork. Season with salt and pepper.
4. Once the butter is bubbling, add the eggs. Swirl around the pan and either using a fork or rubber spatula, stir around until the eggs are almost set. Spread to cover the surface and leave to continue cooking for a minute or so, until the top of the eggs are almost set, with just a little liquid on the surface.
5. Spoon the onion and Broccoli onto one half of the omelette. Add the cream cheese and finally lay over the salmon. Tilt the pan and carefully fold over the other half of the omelette on top of the filling. Slide onto a plate and serve with a green salad.

Tip... Fried bacon or chorizo are delicious alternatives to smoked salmon. You could also add a pinch of dried chilli flakes into the pan with the onion and Broccoli for a kick.

I couldn't believe it was back in 2014 when I first came upon this recipe, as you will see here:
https://thelowcarbdiabetic.blogspot.co.uk/2014/04/broccoli-and-smoked-salmon-omelette.html
... and still my omelette's do not always look like the picture LOL!


Enjoy

All the best Jan

Method:
1. Heat the olive oil in a small non-stick frying pan. Tip in the mushrooms and fry over a high heat, stirring occasionally for 2-3 mins until golden. Lift out of the pan into a bowl and mix with the cheese and parsley.
2. Place the pan back on the heat and swirl the eggs into it. Cook for 1 min or until set to your liking, swirling with a fork now and again.
3. Spoon the mushroom mix over one half of the omelette. Using a spatula or palette knife, flip the omelette over to cover the mushrooms. Cook for a few moments more, lift onto a plate and eat by itself or perhaps with a nice salad.

Simple and delicious  

All the best Jan

1. Switch the oven on to 180C/ 160C fan/gas 4. Snip or cut up the spring onions and put them in a bowl. Add the peas to the bowl.
2. Grate the courgette using your rotary grater, one half at a time, then add it to the bowl.
3. Cut the ham into pieces with your scissors, if you do this over the bowl it will fall straight in.
4. Break the feta into the bowl by crumbling it with your hands.
5. Crack the eggs into a bowl and, if any bits of shell fall in, scoop them out with a spoon. Whisk the eggs until the yolks are mixed into the white.
6. Pour the eggs into the other bowl and stir. Brush a round ovenproof dish, about 16cm across, with oil. Tip everything into the dish, put the dish in the oven for 30 minutes or until the egg is set. Serve with salad.

This simple recipe serves up to four, is ideal for a light lunch - about three carbs per serving.

Ingredients:
Serves Two
4 (free-range) eggs
sea salt and cracked pepper
2 tsp extra virgin olive oil
1 cup mixed greens (suggestion broccoli, beans & spinach)
1/2 cup cherry tomatoes
1 cup button mushrooms, halved
1/4 cup pumpkin seeds
1 avocado

See recipe idea and instructions here http://www.foodmatters.com/recipe/the-basic-breakfast-omelette

If you should need help with measurement equivalents see here http://startcooking.com/measurement-and-conversion-charts


Did you know ... Pumpkin seeds are greenish in colour, and can be eaten raw or cooked both in sweet and savoury dishes. Delicious roasted, or toasted and served on salads. They're rich in protein, iron, zinc and phosphorus. During the autumn, when pumpkins are in season, you can dry your own seeds for use in various dishes.

Bon Appetit !

All the best Jan

This is a wonderful one-pan dish, topped with tomato and mint salsa. Each serving is just 5.2g carb so suits many who live the LCHF lifestyle ...

Ingredients:
Serves Four
For the frittata:
1 tbsp olive oil
100 g kale, washed and chopped
1 red pepper, sliced into thin strips
2 spring onions, (scallions) finely diced
4 whisked eggs with a pinch of salt
1 tsp ground chipotle pepper
For the mint and tomato salsa:
2 medium tomatoes, finely diced
handful of torn mint
1 clove garlic, finely minced
8 slices of jalapeno from a jar, drained on a kitchen towel and finely chopped
half a red onion, (sliced into half moons)
juice of 1 lime
pinch of paprika
salt and olive oil to dress the salsa

Recipe idea is from Sainsbury's Home-made site and features Shelina Permalloo. She is an English cook, author and winner of the MasterChef 2012 UK TV show competition.

See instructions and more here
http://thelowcarbdiabetic.blogspot.co.uk/2016/10/chipotle-and-kale-frittata.html

All the best Jan

Ingredients:
Serves Four
5g carbs per serving
10 eggs
handful of parsley leaves, chopped (optional)
2 tbsp olive oil
1 large red onion, cut into wedges
3 tomatoes, chopped into large chunks
large handful black olives, (pitted are easier to eat)
100g feta cheese, crumbled
salt and pepper

Method:
1. Heat the grill to high. Whisk the eggs in a large bowl with the chopped parsley, pepper and salt. Heat the oil in a large non-stick frying pan, then fry the onion wedges over a high heat for about 4 mins until they start to brown around the edges. Throw in the tomatoes and olives and cook for 1-2 mins until the tomatoes begin to soften.
2. Turn the heat down to medium and pour in the eggs. Cook the eggs in the pan, stirring them as they begin to set, until half cooked, but still runny in places – about 2 mins. Scatter over the feta, then place the pan under the grill for 5-6 mins until omelette is puffed up and golden. Cut into wedges and serve straight from the pan.

Tip:
Make it meaty, for a non-vegetarian version why not ripple over slices of ham or bacon before scattering over the feta, then grill until crispy.

All the best Jan

Jan1 wrote:

Enjoyed this today, so quick, tasty and easy - and of course low in carb!

Chorizo and red onion crustless quiche.

Ingredients:
4 eggs
 70 grams of thinly sliced Chorizo
A quarter of finely chopped red onion
6 tablespoons of double cream
Salt, pepper and dried mixed herbs to taste.
Serves 2

Mix the eggs, cream and seasoning in a bowl or pyrex jug
Place a layer of Chorizo and chopped onions into a non stick baking dish 8" x 1"
Pour over half the egg and cream mix
Add another layer of Chorizo
Pour over the remaining egg mix
Place into a pre heated oven at 190c and cook for twenty minutes.
This crustless quiche rises like a souffle and is best served hot.

All the best Jan

Enjoyed a very similar recipe to this earlier ...
Instead of onion, I used mushrooms and tomato ...
Tasted great

All the best Jan

You will need these ingredients:
Serves 4 - 6
1 tbsp. of oil
2 leeks, washed and thinly sliced
50g chorizo, thinly sliced
6 medium eggs
a large handful of basil, roughly chopped
1/4 tsp chilli flakes
salt and pepper
a handful of rocket* leaves to garnish

Here is what you do:
1. Pre-heat the grill to high.
2. Heat a medium sized non-stick ovenproof frying pan over a medium heat. Add the oil followed by the leeks and chorizo. Sauté for 5 minutes, stirring occasionally.
3. In a large bowl, whisk together the eggs, basil, chilli flakes and seasoning. Add the egg mix to the sautéed leeks and chorizo in the pan; cook for 1 minute without stirring.
4. Place the pan under the grill and cook the frittata for 3 minutes or until golden brown.
5. Remove the frittata from the frying pan onto a serving plate using a spatula. Slice into wedges and garnish with a handful of rocket

From an original Sainsbury's recipe here
https://www.sainsburysmagazine.co.uk/recipes/mains/quick-fixes-2/item/leek-and-chorizo-frittata

All the best Jan

Jan1 wrote:

...talking eggs - well you need them for omelettes and frittata's !

Know your eggs in the UK

All the best Jan

We enjoyed a Frittata at breakfast this morning which of course uses eggs
So I thought this older post was worth bumping up

It always helps to know your eggs

All the best Jan

This recipe idea from Tesco real-food is for a North African inspired frittata, (Yum!) and combines some tasty ingredients. Have a look below ...

Ingredients
Serves 4-6
2 tbsp. olive oil
225g (8oz) butternut squash peeled, deseeded and diced
8 large (British Lion) eggs
400g chickpeas, cooked to pack instructions
1 red pepper, deseeded and diced
50g (2oz) rocket (arugula) leaves
1tsp ground cumin
pinch of dried crushed chillies
salt
freshly ground black pepper
150ml sour cream (optional)
handful of chopped coriander

Method:
1. Preheat the oven to 190°C/Fan 170°C/Gas Mark 5. Lightly oil a 20cm (8in) non-stick baking tin. Heat the oil in a non-stick frying pan, add the butternut squash and peppers and sauté for 8 minutes or until almost tender and golden. Transfer to the tin and stir in the chickpeas and rocket leaves.

2. Now beat the eggs with the cumin, chilli flakes and plenty of seasoning. Pour into the baking tin over the vegetables. Place on a baking sheet and bake for 20-25 minutes or until the frittata is set in the middle and the top golden.

3. Leave to cool for 5 minutes, before turning out and cutting into squares. Serve warm or cold with a crisp salad. If you like, mix a handful of chopped coriander with the sour cream.

Each Serving: 
Carbohydrate 12.4g Protein 12.5g Fibre 4g Fat 13g
Read more here
https://realfood.tesco.com/recipes/north-african-inspired-frittata.html

All the best Jan

This delicious gluten-free frittata is ideal for a light lunch or supper with a green salad. 

Ingredients:
Serves Four
600 g pumpkin or squash (approx. 500g) cut into 1.5cm pieces
3 tbsp olive oil
100 g curly leaf kale
6 large eggs
200 ml double cream
25 g grated parmesan (or a vegetarian hard cheese alternative)
0.25 tsp dried chilli flakes
1 garlic clove, crushed
150 g tub soft French goats' cheese (or vegetarian alternative)

Method:
1. Preheat the oven to 220°C, fan 200°C, gas mark 7. Put the pumpkin in a shallow roasting tin, toss with two tablespoons of olive oil, season well, and roast for 20-25 minutes or until just tender.
2. Bring a pan of salted water to the boil, blanch the kale for 3 minutes, then drain and pat dry with kitchen paper.
3. When the pumpkin is ready, remove from the oven and set aside; reduce the oven temperature to 200°C, fan 180°C, gas mark 6. Put the eggs, cream, parmesan and chilli flakes in a bowl, season, and whisk to combine.
4. Heat the remaining one tablespoon of olive oil in a 22-24cm nonstick ovenproof frying pan. Add the crushed garlic, stir over the heat for 30 seconds, then add the kale and cook, stirring occasionally for 3-4 minutes. Tip into the bowl with the egg mixture and stir in the pumpkin. 
5. Pour the egg mixture into the pan and dot over the goats’ cheese. Add a little more pepper and cook over a medium heat for 2 minutes, then transfer to the oven and bake for 20-25 minutes until puffed and golden – cover with foil if the top is over-browning. Slice into wedges to serve.This lovely meal is ready in 1 hour 15 minutes. The cooking time is 25 minutes but preparation time is about 50 minutes so why not get ahead and roast the squash and blanch the kale a couple of hours ahead...

Each serving provides:
1.9g carbohydrate 0.4g fibre 7.8g protein

Recipe idea seen in Sainsbury Magazine
https://www.sainsburysmagazine.co.uk/

All the best Jan

Broccoli, Pea and Cheddar Cheese Frittata

Bring on the Greens! On the table in just 20 minutes, this easy, cheesy frittata is packed full of green vegetables. Broccoli (Tenderstem) and peas pair perfectly with the tangy mature Cheddar filling. Serve with salad and a creamy smoked paprika dip to make a satisfying, and simple, lunch or supper.

Ingredients:
Serves Four
1 tbsp. olive oil
220g broccoli (Tenderstem) - half finely chopped, half broken into florets
2 garlic cloves, finely chopped
250g (8 3/4oz) fresh or frozen peas
8 eggs
50g (1 3/4oz) mature Cheddar, coarsely grated
50g (1 3/4oz) lighter crème fraîche, to serve
1/2 tsp paprika, to serve
70g salad leaves, to serve

Method:
1. Preheat the grill to high. Heat the oil in a 22cm diameter frying pan over a medium-high heat and stir-fry the broccoli for 5 minutes, then add the garlic and peas and cook for a further 2 minutes.
2. Whisk the eggs in a large jug, then add the cheese and whisk again. Season, then pour the mixture into the pan over the veg. Stir until well combined.
3. Reduce the heat to medium and cook, without stirring, for 5 minutes, until it starts to brown on the bottom. Put under the grill and cook for 3-5 minutes, until cooked through.
4. In a small bowl, mix the crème fraîche with the paprika. Slice the frittata into wedges and serve with the crème fraîche and salad leaves.

Each serving:
Carbohydrate 8.6g Protein 27.1g Fibre 6.6g Fat 23g
From an original idea here
https://realfood.tesco.com/recipes/broccoli-pea-and-cheddar-frittata.html

All the best Jan

This gorgeous dish looks so tasty - and it is! Simple to make, it combines eggs, spinach, bacon or chorizo and some grated cheese! So nutritious and as my grand-daughter may say ... 'it's yummy in your tummy'

Ingredients:
Serves Four
4g carb per serving
8 eggs
1 cup / 225ml heavy (double) whipping cream
8 oz. / 225g fresh spinach
51⁄3 oz. / 150g diced bacon or chorizo
51⁄3 oz. / 150g shredded (grated) cheese
2 tablespoons butter, for frying
salt and pepper

Please see recipe instructions here
https://www.dietdoctor.com/recipes/keto-frittata-fresh-spinach

Just serve with a lovely cup of coffee or tea.

All the best Jan

Jan1 wrote:

Cheesy mushroom omelette

Ingredients:
Serves 1 (0.3g carbs)

1 tbsp olive oil
handful button or chestnut mushrooms, sliced
25g cheddar, grated
small handful parsley leaves, roughly chopped
2 eggs, beaten

Method:
1. Heat the olive oil in a small non-stick frying pan. Tip in the mushrooms and fry over a high heat, stirring occasionally for 2-3 mins until golden. Lift out of the pan into a bowl and mix with the cheese and parsley.
2. Place the pan back on the heat and swirl the eggs into it. Cook for 1 min or until set to your liking, swirling with a fork now and again.
3. Spoon the mushroom mix over one half of the omelette. Using a spatula or palette knife, flip the omelette over to cover the mushrooms. Cook for a few moments more, lift onto a plate and eat by itself or perhaps with a nice salad.

Simple and delicious  

All the best Jan

For breakfast, lunch, tea or supper ...
This is a favourite ...

All the best Jan

VEGETABLE FRITTATA : LCHF

Ingredients:
Serves Four (but can easily be amended to suit)
1 cup Broccoli floweret's and stalk
1 cup Cauliflower floweret's and stalk
1 Zucchini (courgette) sliced into 2 cm slices
½ cup Mushrooms sliced (not too thinly)
1 small onion sliced into large pieces (quartered)
1 tbsp. Butter
1 cup Cream
4 Eggs
1 tbsp. Mustard, wholegrain (optional)
Salt and pepper
¼ cup Cheese, grated (cheddar works well)

Instructions:
Steam (or boil) broccoli, cauliflower, and zucchini (courgette) until just cooked but still very firm.
Drain and cool slightly.
Heat butter in a small pan and add mushrooms and onion until both have softened slightly.
Place all cooked vegetables in a baking dish (20-30 cm).
Beat eggs, cream and mustard, add salt and pepper and pour over the vegetables.
Top with grated cheese.
Bake at 180º C (350º F / Gas Mark 4) for around 30 minutes or until the dish is firm and browned on top.

Nutritional Details Per Serving:
Fat 31.7g Protein 10.4g Carbs 2.2g

Recipe from here
www.jmcphee.com/2015/06/17/lchf-vegetable-frittata/

Need help with weight / measurement conversion:
startcooking.com/measurement-and-conversion-charts

All the best Jan

Ingredients
Serves Six Slices
1 ½ teaspoons oil
2 cups cubed butternut squash (cut into small bite-sized cubes)
1 ½ oz. prosciutto, thinly sliced and chopped
1 cup chopped fresh spinach
8 large eggs
1/3 cup non-fat plain Greek yogurt (like Fage)
1/4 teaspoon salt, to taste (plus a sprinkle more for the squash)
¼ teaspoon black pepper (plus a sprinkle more for the squash)
½ teaspoon dried rubbed sage
½ teaspoon dried thyme
2 oz. Parmesan cheese, finely shredded/grated

Directions:
1. Pre-heat your oven to 350º F  180º C  gas mark 4-moderate.
2. Bring the oil to medium heat in an 8”-10” oven-safe non-stick skillet/frying pan over medium heat. Add the cubed butternut squash and stir to coat. Sprinkle with a bit of salt and pepper to taste. Cook, stirring regularly, for 6 minutes. Add the chopped prosciutto and stir together. Continue to cook for an additional 2 minutes. Add the chopped spinach and stir. Cook for 2 more minutes, stirring a few times, until the squash is softened and a bit browned and the spinach is wilted.
3. While the squash is cooking, break the eggs into a large mixing bowl and whisk together until just combined. Add the yogurt, salt, black pepper, sage, thyme and shredded/grated parmesan and stir together until mixed.
4. When the squash, prosciutto and spinach are cooked, transfer them into the bowl containing the egg mixture and stir together. Spray the skillet/frying pan you used liberally with cooking spray and then pour the egg mixture into the skillet. Cook on a burner set to medium heat for 5-7 minutes until the very outside edge of the frittata starts to turn opaque/look cooked. Transfer the skillet into the oven and cook for 15-17 minutes until the centre is set. Let cool for 5 minutes, then slice into 6 slices and serve.

Nutrition Per Slice:
Fat 11g Carbs 7g Protein 15g
From an original idea here
https://emilybites.com/2016/10/butternut-squash-autumn-frittata.html
For help with weight/measurement conversion see here
http://startcooking.com/measurement-and-conversion-charts

All the best Jan