© David Loftus
Spinach Red Onion and Feta Frittata
Think of a frittata as a posh omelette. They're delicious hot, but just as good cold so you can even try popping a wedge in your lunchbox.
Jamie's Top Tips
Eggs do better with a gentler heat. Even though you’re broiling the frittata to finish, make sure it isn’t too close to the broiler and keep a close eye so it doesn’t catch.
You can substitute an equal amount (½ cup) of other cooked vegetables for the spinach. Try chopped sautéed mushrooms, bell peppers or anything else that sounds good to you.
Peel and finely slice the onion.
Preheat your broiler to high. Pour enough oil into a small 7 to 8 inch ovenproof non-stick frying pan to very lightly coat the bottom (about 1 teaspoon) and put over a medium heat.
Add the onion and cook until just starting to brown. Add the spinach and toss for a minute or two to heat through, then remove from the heat and allow the vegetables to cool slightly.
Beat the eggs in a bowl. Add in the cooled spinach and red onion, followed by the feta and a good pinch of pepper.
Put your pan back on a medium heat and pour in the eggs. Stir around gently with a spatula until you feel the egg start to set at the bottom, then straight away, turn the heat off so the frittata stays half cooked and quite runny.
Carefully place your frying pan under the broiler for 2 to 3 minutes, or until the frittata is golden and cooked through (check the center with a fork.) Put a plate over the pan and turn over quickly but carefully – the frittata should come right out. Serve hot or cold.
Serving suggestions: This frittata is great for breakfast, lunch or dinner. If you’re serving it for lunch or dinner you might want to have a salad as well to make it more of a complete meal.
Tips from the dietitian: A frittata is a great way of adding vegetables to your diet and is a good way of increasing your intake of vitamins and minerals. Try to limit yourself to one egg a day; although they are low in saturated fat and calories, they are high in cholesterol.
Food safety:Certain groups of people, such as young children, the elderly and pregnant women, may have weaker immune systems, which put them at higher risk of contracting salmonella. To be on the safe side, they should avoid eating foods that contain raw egg. After broiling, the eggs in this frittata will be fully cooked, so it’s a good choice for everyone!
• ½ a small red onion
• 1 teaspoon olive oil
• ½ cup drained and squeezed chopped defrosted frozen spinach or approximately 9 ounces of fresh spinach
• 4 large eggs
• ½ cup crumbled feta cheese freshly ground black pepper, to taste