SW recipe: Fry-up frittata

EVERYDAY EASY
Serves 4
Free
Ready in 55 minutes

Ingredients

400g floury potatoes, such as Maris Piper or King Edward, quartered

200g back bacon rashers, visible fat removed

Low-calorie cooking spray

400g chestnut mushrooms, sliced

4 medium tomatoes, halved and sliced into wedges

12 medium eggs, beaten

Method

1 Boil the potatoes for 15 minutes, or until tender, and preheat your oven to 200°C/fan 180°C/gas 6. Meanwhile, place a large, ovenproof, non-stick frying pan over a medium-high heat. Dry-fry the bacon for 3-4 minutes, or until golden and starting to crisp, then transfer to a plate. Spray the pan with low-calorie cooking spray and repeat the process with the mushrooms and tomatoes, frying for 3-4 minutes a batch at a time and re-spraying the pan when necessary.

2 Drain the potatoes well, then cut into small cubes. Add to the pan and fry for 3-4 minutes, then transfer to a plate. Wipe out the pan with kitchen paper. Spray with low-calorie cooking spray and place over a medium-low heat. Return the cooked ingredients to the pan, then pour in the eggs, rotating the pan to make sure the eggs are evenly distributed. Cook gently for 5-6 minutes, or until the sides are set. Transfer the pan to the oven and cook for 20 minutes, or until the centre is just cooked through (a skewer inserted into the middle should come out clean).

3 To serve, carefully turn out onto a chopping board and slice into 4 wedges.

COOK’S NOTE
You can keep the frittata in a sealed container in the fridge for up to 3 days.

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.


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