A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata

A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata – 200 calories

A Spring Fling Recipe for the 5:2 Diet!

Low-Calorie Minted Pea & Vegetable Frittata – 200 calories

A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata – 200 calories

I really feel as if spring is just around the corner – yes, we have been warned of more cold weather to come, but, the sun has been shining lately even if mornings and evenings have been frosty and white, and the birds are busily gathering straw and twigs for nest building. Buds have started to emerge on my fruit trees and thedaffodiland tulipbulbsare starting to pushthroughthe cold earth, their leaves fresh and green, and beautifully curled. Although I am still hankering after casseroles and stews, I am also thinking about spring greens, omelettes, salads and other fresh spring-like meals…..so, when I spied some frozen fresh garden peas in the freezer the other day, as well as some fresh mint lookingparticularlyperky in its terracotta tub, Idecidedto create a low-calorierecipesuitablefor the 5:2 diet, as well as for a spring luncheon. This recipe has fast become a favourite already, and my husband who is NOT on the fasting diet, also loved it and asked me to make it again.

Low-Calorie Minted Pea & Vegetable Frittata

A frittata is normally laden with olive oil and uses lots of eggs, all calorific; but, my low-fat and two egg version REALLY is just as delicious as a normal richly egged version.This recipe weighs in at an incredible 400 calories for TWO servings, so a VERY low 200 calories per portion. But, what is lacks in calories is more than made up for in taste and flavour – sweet minted peas mingle with new potatoes, onions, garlic and a juicy ripe tomato, which are all bound with two free-range eggs…..and lots of seasoning, especially black pepper. Apart from being a pretty lush supper or luncheon dish, it’s also rather pretty, I think you will agree. I served this with fresh rocket leaves which added a giddy 2 calories per person – steady now!

Calorie breakdown forLow-Calorie Minted Pea & Vegetable Frittata:

2 medium eggs: 140 calories (70 calories per egg)

2 tablespoons garden peas: 46 calories

Minted Pea and Vegetable Frittata

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Ingredients

Fry Light - Extra Virgin Olive Oil Spray, 4 sprays
1 small red onion, peeled and finely diced
2 cloves of garlic, peeled and finely minced
100g cooked new potatoes (cut into small dice)
1 large tomato (cut into small pieces)
2 tablespoons cooked peas (fresh or frozen)
1 tablespoon fresh mint leaves (finely chopped and small sprig for garnish)
2 medium free-range eggs (beaten)
salt and freshly ground black pepper

Note

A frittata is an Italian "open" omelette, and this recipe makes good use of my hen's free-range eggs, as well as being a delicious low-calorie 5:2 diet recipe for fast days, This recipe makes two portions and each portion is only 200 calories per generous serving. The fresh mint is a perfect partner for the peas, and the addition of new potatoes adds fibre and helps make you feel full for longer! Serve this with fresh rocket leaves for an extra 2 calories if you wish!

Directions

Step 1	Heat a non-stick, oven proof frying pan with the low-fat spray and fry the onion and garlic until it begins to soften and is opaque but not brown. Add the potatoes and cook for a further 5 minutes. Add the chopped tomato and the peas for the last 2 or 3 minutes of cooking. Spoon the mixture into a bowl to cool slightly.
Step 2	Add the beaten eggs to the vegetable mixture in the bowl and beat them in well; season with salt and lots of freshly ground pepper, before adding the chopped fresh mint leaves to the mixture.
Step 3	Put the frying pan back on to the heat and pour the egg mixture into the pan; cook over a medium heat for 6 to 8 minutes, or until the frittata is set, but with a slight wobble in the middle.
Step 4	Take the frying pan off the heat and put it under a pre-heated grill until the top of the frittata is puffed up and golden. Gently ease around the edges with a knife to loosen the frittata. Place a plate on top of the frying pan, and then flip the pan over so the frittata slides out. Leave it to cool for a few minutes before slicing. You can also eat this warm - but be careful that it has cooled sufficiently so it slices evenly and cleanly.

A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata – 200 calories

As this has mint in it, I am entering this into my own Herbs on Saturday challenge here:

Herbs onSaturday

If you have cooked with herbs at all, PLEASE do add your link and enter!

I am also entering this into Javelin Warrior’sMade with Love Mondays – as this was made from scratch!

A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata – 200 calories

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Serves	2
Prep time	10 minutes
Cook time	20 minutes
Total time	30 minutes
Allergy	Egg
Dietary	Vegetarian
Meal type	Lunch, Main Dish, Side Dish, Snack, Starter
Misc	Child Friendly, Freezable, Pre-preparable, Serve Cold, Serve Hot
Occasion	Barbecue, Casual Party, Easter, Valentines day
Region	Italian
By author	Karen S Burns-Booth

A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata - 200 calories (2024)