Breakfast Frittata
Ingredients
- 1 - Brown (Yellow) Onion, Diced
- 3 - Garlic Cloves, Thinly Sliced
- 1 Tbsp (20ml) - Olive Oil
- 1 - Red Bell Pepper (Capsicum), Diced
- 200g (7.0z) - Chorizo Sausage, Diced
- 200g (7.0z) - Canned Chickpeas, Drained & Rinsed
- ½ tsp (2.5g) - Smoked Paprika
- ½ tsp (1g) - Ground Cumin
- 120g (4.2oz) - Baby Spinach
- 5g (0.2oz) - Flat Leaf Parsley, Roughly Chopped
- 5 - Large Free Range Eggs, Beaten
- 2 Tbsp (40ml) - Thickened Cream (Optional)
- Seasoning To Taste
- Extra Virgin Olive Oil To Garnish
- Flat Leaf Parsley To Garnish
- Snow Pea Sprouts To Garnish
Method
- Preheat oven to 190°c - 375°f on the grill (broil) setting.
- Place a large ovenproof pan onto medium-high heat. Add in the olive oil, onion & garlic. Sauté for 3-4 minutes or until just soft & fragrant.
- Add in the chorizo sausage, smoked paprika, ground cumin & season to taste. Sauté for 2 minutes to release the oils in the chorizo.
- Add in the red bell pepper (capsicum) & chickpeas and continue to sauté for 5 minutes or until soft. Add in the baby spinach, mix & allow to wilt
- Tip in the beaten eggs & (cream optional). Mix gently to combine & ensure all the ingredients are mixed into the egg. Cook until the eggs start to firm around the edges (about 2 minutes).
- Place the pan into the preheated oven under the grill (broiler) & cook for 2-3 minutes or until cooked through, golden and fluffy. Remove, let cool for 5 minutes then run a spatula around the edges to lift it.
- Carefully tip the frittata out of the pan onto a serving plate or chopping board. Slice into portions & garnish with flat-leaf parsley, snow pea sprouts & cracked black pepper & extra virgin olive oil. Serve hot, warm or cold. Dig in.
Calories 119kcalCarbohydrates 4gProtein 7gFat 9gSaturated Fat 3gPolyunsaturated Fat 1gMonounsaturated Fat 3gTrans Fat 1gCholesterol 120mgSodium 421mgPotassium 190mgFiber 1gSugar 1gVitamin A 2355IUVitamin C 30mgCalcium 44mgIron 1mg