Free Healthy Recipe - Pea and Goats Cheese Frittata

Gluten free, Low carbohydrate, Low GI, Wheat Free

Copyright John Paul Urizar

Here's a very simple mid week dish that's full of contrasting flavours. I always prefer to use goat's cheese rather than cow's milk cheese. It's easier to digest and with a fuller flavour - less is needed.

2 tbsp olive oil
1 small brown onion, cut into thin wedges
1 clove garlic, slivered
1 cup peas, shelled
2 tbsp goat's milk
1 tbsp mint leaves, chopped

Heat the olive oil in a pan and sauté the onion and garlic. Add the peas and ¼ cup water. Cook until the peas are tender and the water evaporates. Set aside to cool.
Beat the eggs in a bowl and add the cheese, milk, mint and seasoning. Add the pea and onion mixture. Make sure the ingredients are well combined.

Spray all around a non stick pan with oil. Add the egg mix and cook on a low to medium heat for approx 5 - 7 minutes until the frittata is cooked on the bottom but still soft and runny on the top. Place it under a grill to cook the top until it is firm and lightly golden.

Note: The free range egg should never be overlooked in the healthy kitchen. Mid week it can be used to make a healthy meal in minutes. It's a terrific source of protein and is packed full of nutrients.

Makes 4 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 10 mins
Ready in: 30 mins

Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 1015 kj
Calories 243 kcal
Fat 18.5 g
Saturated Fat 4.2 g
Total Carbohydrate 4.6 g
Total Protein 13.9 g
Fibre 2.3 g

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