Prawn & Courgette Frittata

This classic Italian deep baked omelette is a good way to use up some left over items in the fridge although actually planning a proper one and putting some thought to the ingredients is really worth it. I like lots of filling and just enough egg to hold it together. The whole thing is 500 calories so share it for a light lunch or just fill your face for dinner if you have calories to spare!

Ingredients 

  • 1 tsp olive oil
  • 5g butter
  • 100g new potatoes, steamed, chilled and diced
  • 1 red onion, roughly diced
  • 1 green chilli, seeded and finely chopped
  • 1 medium courgette, diced
  • 1 red pepper, chopped
  • 2 gloves garlic, crushed
  • 75g prawns
  • 1 tomato, sliced
  • 5g parmesan cheese, finely grated
  • 2 large eggs, beaten
  • Salt & pepper

What to do

  1. Heat the oil and butter in a medium frying pan that can go into the oven so check what the handles made of.
  2. Gently fry the onions, garlic and chilli for 5 minutes.
  3. Add the peppers and courgette and cook until they are just softening.
  4. Now add the prawns and cook until they start to turn pink finishing with some salt and pepper.
  5. Lastly add the potatoes and egg.
  6. Give it a gentle shake to settle it all down and cook until it starts firming up.
  7. Put the sliced tomato on top and sprinkle on the parmesan.
  8. Finish off in the over at 180c for 10 minutes or until the top is brown.
  9. Letting it cool a little before you slice it makes sure it doesn’t fall apart.
  10. Serve with a green salad and a yoghurt dressing on the side.

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