Ingredients with Measurements:
- 1 cup Quorn pieces
- 1 cup broccoli florets
- 1/2 cup chopped onion
- 1/2 cup chopped bell pepper
- 6 large eggs
- 1/4 cup milk
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp olive oil
- 1/4 cup shredded cheddar cheese
Special equipment needed:
- 10-inch non-stick skillet
- Whisk
- Spatula
Step-by-step instructions:
a. Preheat the oven to 375°F.
b. In a large bowl, whisk together the eggs, milk, salt, and black pepper.
c. Heat the olive oil in the skillet over medium heat.
d. Add the onion and bell pepper and cook until softened, about 5 minutes.
e. Add the Quorn pieces and broccoli florets and cook for another 5 minutes.
f. Pour the egg mixture into the skillet and stir gently to distribute the vegetables and Quorn pieces evenly.
g. Cook for 5 minutes or until the edges start to set.
h. Sprinkle the shredded cheese on top of the frittata.
i. Transfer the skillet to the oven and bake for 10-15 minutes or until the eggs are set and the cheese is melted and bubbly.
j. Remove from the oven and let cool for a few minutes before slicing and serving.
Time:
Preparation time: 10 minutes
Cooking time: 20-25 minutes
5. Temperature:
375°F
Serving size:
4 servings
Nutritional information:
Calories: 215
Fat: 13g
Carbohydrates: 8g
Protein: 18g
Sodium: 520mg
Fiber: 2g
Substitutions for ingredients:
- Quorn pieces can be substituted with tofu, chicken, or turkey.
- Broccoli florets can be substituted with cauliflower, zucchini, or spinach.
- Cheddar cheese can be substituted with any other type of cheese.
Variations:
- Add diced tomatoes or mushrooms for extra flavor.
- Use different herbs and spices such as oregano, basil, or paprika.
- Add cooked bacon or ham for a meatier frittata.
Tips and tricks:
- Make sure to cook the vegetables and Quorn pieces before adding the egg mixture to avoid a watery frittata.
- Use a non-stick skillet to prevent the frittata from sticking.
- Let the frittata cool for a few minutes before slicing to prevent it from falling apart.
Storage instructions:
- Store leftover frittata in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat leftover frittata in the microwave or oven until heated through.
Presentation ideas:
- Serve the frittata on a platter with fresh herbs and sliced tomatoes.
Garnishes:
- Garnish the frittata with fresh parsley or basil.
Pairings:
- Serve the frittata with a side salad or roasted vegetables.
Suggested side dishes:
- Roasted sweet potatoes
- Grilled asparagus
- Quinoa salad
Troubleshooting advice:
- If the frittata is not cooked through, bake for an additional 5-10 minutes.
Food safety advice:
- Make sure to cook the frittata to an internal temperature of 160°F to ensure it is safe to eat.
Food history:
- Frittatas originated in Italy and are similar to omelets but are cooked in a skillet in the oven.
Flavor profiles:
- The frittata has a savory and slightly cheesy flavor with a hint of sweetness from the bell pepper.
Serving suggestions:
- Serve the frittata for breakfast, brunch, or dinner.
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