Frittata

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Frittata is a great low carb go to recipe. You can make it with any left over vegetables or meats or tinned fish or cheeses. This is one of my favourites, it is packed with green vegetables and has a caramelised onion base.

imageIngredients.

10 eggs, I prefer free range.

1/2 a bunch of kale

1 broccoli head

130gms cream cheese, the full fat block kind.

150gms strong cheese like cheddar.

3 medium onions plus coconut oil for frying.

50ml cream.

1/2 cup pumpkin seeds.

salt and pepper.

First caramelise the onions, slice finely, I use a slicing mandolin for this. Then put in a frying pan with a good lump of coconut oil. Turn the heat to medium low and put a lid on. This is going to take a while, long and slow is best, stir every 5 minutes or so. It will take about 1/2 an hour to get them soft and brown, they will shrink down to about a third of the original quantity. So while they are cooking prepare everything else.

Chop the broccoli and boil for a few minutes then rinse under cold water. They don’t need long but if you don’t cook them a bit first they turn out a be too crunchy in the end dish. Remove the stems from the kale and break it up a bit. Then line a metal baking dish with bake paper. Grate the cheddar cheese and cut the cream cheese into 1cm squares.. Then whisk the eggs with the cream and some seasoning.

When the onions are done start layering up the frittata. Start with the onions thinly spread then add half the grated cheddar cheese followed by the broccoli and the kale. Kale is excellent for frittatas as the eggs can find their way into all the nooks and crannies and the bits that stick out the top go all crunchy like kale chips.

Next add the cream cheese cubes the rest of the cheddar and the pumpkin seeds, then pour over the egg mixture. Bake for 30-40 minutes at about 160c until it is cooked through and golden brown on top.imageServe with salad and or roast vegetables. This is also nice cold the next day. The whole frittata is about 75gms of carbs so cut into eight each portion would be under 10gms of carbs.imageHere served with roast Brussel sprouts and red cabbage and a salad of lettuce and pickled French beans.

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