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Fresh Spinach, Tomato and Onion Frittata.

A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank (read more about her here).

Carefully designed to fit in with the Sleekgeek Food List,  Healthy Meal Template, and  Portion Control Guide.

DETAILS

Recommended for: Breakfast or Lunch
Serves: 1 female

INGREDIENTS:

  • PROTEIN:
    • 2 eggs
  • VEGETABLES/FRUIT:
    • 1 medium tomato
    • 3 cups fresh spinach leaves, destalked
    • 1 small onion, chopped
  • SMART CARBS:
    • This would be great with sweet potato toast, brown rice cakes or a slice of quality stoneground bread/seed loaf
  • HEALTHY FAT:
    • 1 Tbsp coconut oil for frying
  • HERBS, SPICES, AND EXTRAS:
    • Pinch salt
    • Pinch pepper
    • Pinch mixed herbs
    • Any extra spice that you love!

UTENSILS:

  • Chopping board
  • Chopping knife
  • Small frying pan (preferably non-stick)
  • Whisk or fork
  • Small Bowl

INSTRUCTIONS:

  • Peel and chop your onion finely
  • Pour boiling water over your spinach to wilt the leaves for a minute, while pressing the leaves under the water to cover them. Drain off the water as soon as the leaves become soft. Immediately run the spinach under cold tap water to help retain the lovely green colour (nobody likes khaki spinach!)
  • Squeeze the leaves out to form a firm ball in your hand, then chop it up finely.
  • Cut your tomato (cut around the jelly bit so that you only get firm flesh to cook). Chop up the firm fleshy part.
  • Add your coconut/olive oil to the frying pan and cook the onion briefly while adding seasonings to taste, add the chopped spinach and stir. 
  • Add the tomato pieces last, spread evenly through the mix.
  • Beat the eggs with a fork and pour on top of the vegetables.
  • Turn down the heat. Gently let it cook while lifting the edges to allow the runny egg to reach the hot pan to cook.
  • When it is mostly cooked, but still has a bit of moist egg on the top surface, take it off the heat and cover with a lid or plate for a minute.

TO SERVE:

  • Run the spatula around the edges of the pan and ease it underneath the frittata gently all the way around.
  • When you have loosened it completely, turn it out or lift it out and plate it.
  • Serve with a piece of good seed loaf, 2 rice cakes or a bit of sweet potato toast.
  • Garnish with a sprig of basil and a splash of hot sauce (optional)

Enjoy!

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