Red Pepper Frittata: The Lighter Option

A Frittata is a delicious Italian baked egg dish, which is similar to an omelette, with added vegetables and herbs! In this episode of The Lighter Option chef Phil Mundy shows you how to make this quick and easy dish – perfect for a light supper or even served cold for a tasty lunch.

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Serves: 6
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Oven Temperature: 190° c – 370° f


low calorie spray
2 large onions, sliced
3 bell peppers
pinch of chilli flakes
3 garlic cloves, sliced
8 medium free range eggs
100 ml skimmed milk
small bunch of basil
4 tbsp parmesan, grated

Step 1: Fry The Vegetables

Preheat your oven to 190° c/370° f. Spray your frying pan with low calorie spray and warm on a medium heat. Add 3 de-seeded and cubed peppers to the pan and the sliced onions. Leave to cook for 8-10 minutes until the onions have softened and have turned golden brown. Stir occasionally. Add your garlic and a pinch of chilli flakes to the pan and stir in. Leave to cook for 1-2 minutes.

Step 2: Add The Eggs

Whisk the eggs and milk together in a bowl or jug until the ingredients are well combined. Pour the mixture into the pan and give the ingredients a gentle stir for about 30 seconds to begin cooking the eggs. Take the pan off the heat and stir through a handful of roughly chopped basil.

Step 3: Cook The Frittata

Pour the mixture into a baking tin, lined with non-stick baking paper. Spread it evenly around the tin. Sprinkle with grated parmesan and place in your pre-heated oven for about 15 minutes until set. Once the frittata has set and is golden brown on top, remove it from the oven. Serve immediately or leave to cool and eat cold.

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