Make this dish when you want a healthy, protein-packed lunch that’s super tasty and will set you up for anything
Bord Bia has teamed up with Olympic athletes Sophie Becker and Philip Doyle to create nutritious egg recipes ahead of World Egg Day on Friday, 11 October. Here’s one of them!
Serves: 4
Time: 45 minutes
Ingredients:
8 eggs
4 tbsp rapeseed or olive oil
600g potatoes, peeled and diced into 2cm cube
1 large onion, peeled and finely chopped
2 red peppers, deseeded and diced into 2cm cubes
2 tsp mustard seeds
2 tsp cumin seeds
1 tsp red chilli flakes
Salt and freshly ground black pepper
2 tbsp fresh coriander, chopped
½ tsp garam masala
Tomato and Coriander Salad
2 scallions, sliced
400g cherry tomatoes, quartered
1 tablespoon fresh coriander leaves, roughly chopped
1 tsp red chilli flakes
1 garlic clove, peeled and crushed
2 tbsp olive oil
Juice ½ lime
½ tsp garam masala
Salt and freshly ground black pepper
1 tsp nigella seeds, optional
To serve: Crusty bread
Method:
To prepare the frittata:
- Heat the oil in a 25cm heavy based, non-stick frying pan. Add the potatoes, onion and peppers. Then stir through the mustard seeds, cumin and chilli flakes and season with salt and freshly ground black pepper.
- Cover and cook over a low heat for 10 to 15 minutes until the potatoes are soft but not brown. Stir occasionally to prevent anything from sticking.
- Meanwhile whisk the eggs in a large bowl. When the potato mixture is cooked, using a slotted spoon, add it to the eggs along with the coriander and garam masala. Mix well and add a little more seasoning.
- Preheat the grill to medium.
To cook the frittata:
- You can use the same frying pan to cook the frittata. Heat it over a medium heat. If there is a little oil left from cooking the potato mixture you can use that, otherwise add a little more oil.
- Pour the egg mixture into the pan. Move the pan around to let the egg mixture run in under the potatoes and get to the bottom of the pan.
- Cook for about 10 minutes until nearly set. Place under the preheated grill and cook for about another 10 minutes until the top is set and golden.
- In the meantime, make the tomato and coriander salad. Combine the scallions, tomatoes, coriander, chilli, garlic, oil, lime juice, garam masala and season with salt and freshly ground black pepper. Mix well and add nigella seeds, if using.
- To serve: Cut the frittata into four wedges and serve along with the salad and some crusty bread.
This mixture will also work as mini frittatas for lunch boxes and snacks – simply pour the mixture into a well-oiled muffin tin and bake for 10 minutes at 180ᵒC.
You can find out further information about World Egg Day as well as lots more recipes here.
