Eggs have become widely popular for their high protein, nutrient dense properties, keeping you fuller for longer, whilst assisting in muscle maintenance, repair, and recovery. With the addition of cooled rice as the predominant carbohydrate source, this frittata goes from a part of a meal to a meal on its own, offering a family-friendly 1 pan meal alternative to the likes of an omelette and toast, and let’s face it, the fewer dishes the better…
Throw in some brightly coloured vegetables, this meal is a great way of upping your family’s vitamin and mineral intake early in the day.
Enjoy for breakfast, lunch, or even a post-exercise recovery meal.
Yields6 ServingsPrep Time10 minsCook Time15 minsTotal Time25 mins
30mlbutter
8XL eggs
62.50mlmilk
250mlleftover Golden Delight Basmati or Thai rice
5mlsalt
2mlfreshly ground black pepper
45mlcoarsely chopped fresh herbs, such as basil, parsley, dhania
125mlcorn kernels
250mlcrumbled feta
250mlcherry tomatoes, halved
1
Arrange a rack near the top of the oven and heat to grill function. Melt the butter in a medium non stick frying pan over medium heat. Whisk together the eggs, milk, rice, pepper and salt in large bowl. Stir in the herbs, corn and half of the cheese then pour the mix into the pan. Make sure that everything is evenly distributed in the pan. Top with the tomatoes and remaining cheese. Cook until the eggs at the edges of the pan begin to set, 4 - 5 minutes.
2
Transfer the pan to the oven and grill until the eggs are set (8 – 10 minutes). To check, cut a small slit in the centre of the frittata. If raw eggs run into the cut, grill for another few minutes; if the eggs are set, pull the frittata from the oven. Cool in the pan for 5 minutes, then slice into wedges and serve warm. Sprinkle with additional herbs and some fresh cut tomatoes.
Ingredients
30mlbutter
8XL eggs
62.50mlmilk
250mlleftover Golden Delight Basmati or Thai rice
5mlsalt
2mlfreshly ground black pepper
45mlcoarsely chopped fresh herbs, such as basil, parsley, dhania
125mlcorn kernels
250mlcrumbled feta
250mlcherry tomatoes, halved
Directions
1
Arrange a rack near the top of the oven and heat to grill function. Melt the butter in a medium non stick frying pan over medium heat. Whisk together the eggs, milk, rice, pepper and salt in large bowl. Stir in the herbs, corn and half of the cheese then pour the mix into the pan. Make sure that everything is evenly distributed in the pan. Top with the tomatoes and remaining cheese. Cook until the eggs at the edges of the pan begin to set, 4 - 5 minutes.
2
Transfer the pan to the oven and grill until the eggs are set (8 – 10 minutes). To check, cut a small slit in the centre of the frittata. If raw eggs run into the cut, grill for another few minutes; if the eggs are set, pull the frittata from the oven. Cool in the pan for 5 minutes, then slice into wedges and serve warm. Sprinkle with additional herbs and some fresh cut tomatoes.
