2 / Add the scallops to
the pan and watch for
a golden-brown crust
to for m on their
undersides; about two
minutes. Flip them
with a spatula; throw
in a knob of unsalted
butter, a smashed
garlic clove and a
sprig of thyme.1 / Preheat your cast-
iron pan on medium-
high. Use paper towels
to pat dry eight large
scallops. Add a glug of
canola oil to the pan.
When you see the oil
shimmering, season
the scallops with salt
and pepper.
3 / Cook the scallops,
spooning the melted
butter over them, until
the undersides are
well seared; another
two minutes. Then
serve them straight out
of the pan on top of
seasoned brown rice
or with a mixed-greens
salad.Serves 2.SEARED SCALLOPS2 / Drain excess fat
from the pan. Then
add a big handful or
two of baby spinach
and stir until just wilted;
one minute. Beat and
add six large eggs.
Cook until the eggs’
edges have set; 3-4
minutes, and transfer
thepantotheoven.1 / Preheat the oven to
1 8 0 ° C. I n your pan over
medium heat, melt a
knob of butter. Add two
chopped bacon
rashers, one pork
sausage (casing
removed) and two
slices of ham,
chopped. Cook until
the sausage is done.3 / Bake everything
until you can shake the
pan and the eggs
don’t jiggle; 8-10
minutes. Using a
kitchen towel, carefully
remove the frittata
from the pan. Let it
c o o l a bi t , tr ansfer to a
cutting board, slice
and serve.Serves 4.THREE PIGS FRITTATAThe High-Heat Sear The Sauté and BakeCast iron can reach a surface heat similar to
that of your barbecue. That firepower gives
protein a tasty crust and a juicy bite.Sizzle ingredients on the stovetop and then
pop them in the oven. The dual heat will
caramelise food while cooking it through.THE FOUR TECHNIQUES
YOU MUST KNOW
NUTRITIONAL INFO:
1370 KILOJOULES • 20 GRAMS PROTEIN • 16g CARBS • 1g FIBRE • 21g FATNUTRITIONAL INFO:
1580kJ • 30g PROTEIN • 2g CARBS • 0G FIBRE • 27g FAT84 APRIL 2016