Superfood - March-April 2017

70 SUPERFOOD

SLOW COOKER

Vegetable Frittata

Low calorie and super-easy recipes for the

slow cooker by Justine Pattison

SLOW

COOKER

QUICK TIP

You will need an

oval slow cooker

with a large

capacity to cook

this frittata. If yours

is smaller, try

making it in lined

ramekin dishes

instead and reduce

the cooking time to

1½ –2 h o u r s.

This is an easy, vegetable-packed frittata (like

a thick Spanish omelette) that can be cut into

squares or triangles and kept in the fridge. Perfect

for a light lunch served with a mixed salad, or

eaten as a healthy snack, cooking the frittata in

the slow cooker means it won’t curdle or burn.

INGREDIENTS

• 1 small onion, thinly sliced


• 1 garlic clove, peeled and crushed


• 1 each red and yellow peppers, deseeded
  and thinly sliced


• 1 tbsp olive oil


• 50g (1¾oz) frozen peas


• 2 large eggs, plus 3 large egg yolks


• 200ml (scant 1 cup) semi-skimmed milk


• 1 tbsp cornfl our


• pinch of fl aked sea salt and ground black
  pepper

SERVES: 4

PREP TIME: 15 MINUTES, PLUS COOLING

SLOW COOKING TIME: LOW 2–3 HOURS

1. Line the base and sides of a 450g (1lb) foil or
   metal loaf tin with baking parchment or cake
   liner. The tin will need to be roughly 7cm x 16cm
   (2¾in x 6½in), measured across the base.


2. Heat the oil in a large non-stick frying pan
   and gently fry the onion and peppers together
   for 5 minutes or until soft ened and starting to
   lightly brown, stirring frequently. Add the garlic
   and peas and cook for a further 1–2 minutes, or
   until the peas are thawed, stirring constantly. Tip
   all the vegetables into the prepared tin.


3. Whisk the eggs and egg yolks together with
   a metal whisk until pale. Mix the cornfl our with
   1 tablespoon of the milk until smooth then stir

in the rest of the milk. Stir the cornfl our and milk

into the eggs and season with pepper. Pour

over the cheese, bacon and vegetables. Cover

the top of the tin with foil and pinch around the

edges against the top to seal. (This will prevent

water dripping onto the frittata.)

4. Place the foil loaf tin in the slow cooker and
   pour in enough just-boiled water from a kettle to
   come halfway up the sides of the tin. Cover with
   the lid and cook on low for 2–3 hours, or until
   just set.


5. Carefully remove the tin, holding it with an oven
   cloth. Remove the foil lid and leave to cool on the
   work surface for 30 minutes. Turn out of the tin
   and serve warm or cold in thick slices or triangles.
   Keep any left overs well covered in the fridge.

PER SERVING 203kcals, 12.6g protein, 12.8g fat,

(3.2g saturates), 10.2g carbs, 2.6g fi bre, 5g sugar

SF9_P70-72 WOC SHSD.indd 70 03/02/2017 10:03