Friday, 15 June 2012

Tuna and Bacon Frittata

This is one of those dishes that can be made with almost any leftovers, and the more vegetables the better. I wasn't sure if the cauliflower would work, but it went remarkably well. Mushrooms would be a good substitute and you can add potatoes for bulk too, but remember to ensure that you get your one third superfree in.


Serves 4
Syn Free on Extra Easy

2 onions
1 green pepper
1 tin tuna, drained
4 slices bacon, all visible fat removed
8 eggs
a handful of leftover cooked cauliflower
4-6 tomatoes, thinly sliced
1 tsp dried sage
1 tsp dried marjoram
salt and pepper

Grill the bacon and dice finely. Chop the onions and pepper and fry in a little Fry Light until soft. Add the flaked tuna, cooked vegetables, herbs and season to taste. Make sure the filling is spread out evenly in the pan. Whisk up the eggs and pour gently over the vegetables. Top with the sliced tomatoes.

If you wish, you can add some grated parmesan cheese from your Healthy Extra A allowance.

Cook on a gently heat for 5-7 minutes until the egg has set. You may wish to finish it off under the grill, making sure your frying pan handle doesn't burn. Serve with a salad of your choice. I had forgotten to buy a salad, so had to route around the fridge to see what I could find to serve with it. This is what I came up with:

Oriental Slaw

Serves 2
Syn Free on Extra Easy

¼ red cabbage, finely shredded
1 carrot, grated
½ onion, thinly sliced

Dressing made from:

Soy sauce
Sambal Oelek (or you can use a finely chopped chilli)
Rice wine vinegar

Mix all the ingredients for the dressing in a screw top jar and shake well. Stir into the carrots, onions and cabbage. 

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