High proteinHigh carb

Potato & Leek Frittata

Start it on the hob, finish it under the grill.

35 min Serves 2 Stove, Frying pan, Grill

Per serving

560

kcal

28.8 g

protein

42 g

carbs

30.8 g

fat

5.1 g protein per 100 kcal · 4.1 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Egg275 g
  • Potato300 g
  • Leek150 g
  • Cheddar cheese60 g
  • Olive oil15 g

Method

  1. 1Cook the sliced potato and leek gently in oil until soft, 15 minutes.
  2. 2Beaten seasoned eggs over, low heat, until the edges set.
  3. 3Cheese on, then under the grill for four minutes to puff and brown.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Boiling eggsShow

Timed from lowering the eggs into already-boiling water, for medium-to-large eggs straight from the fridge.

  1. Lower the eggs gently into boiling water on a spoon.
  2. Soft, runny yolk: 6–7 minutes. Jammy: 8 minutes. Hard: 10–12 minutes.
  3. Lift them into cold water to stop the cooking. Peel from the wide end, under running water.
Softening onions (and what 'soft' looks like)Show

Softening cooks the raw sharpness out of onions and turns them sweet. It is the start of most sauces, stews and curries.

  1. Heat the oil over medium heat, add the onion and a pinch of salt (it draws out water and speeds things up).
  2. Stir every minute or so. You want a gentle sizzle, not a loud fry.
  3. After about 5–8 minutes the pieces go glossy, floppy and see-through at the edges. That is 'softened'.
  4. Keep going another few minutes and they start turning golden — sweeter still. Only do that if the recipe says 'golden'.

Ready when: Floppy, shiny and slightly see-through, with no raw crunch when you taste a piece.

Cracking an egg cleanlyShow

Cracking on a flat surface gives a clean break and far fewer bits of shell than the edge of a bowl.

  1. Tap the egg firmly once on the flat worktop.
  2. Push your thumbs into the crack over a small bowl and pull the two halves apart.
  3. If shell falls in, scoop it out with a half eggshell — it works much better than a spoon or finger.
  4. To beat: whisk with a fork until the white and yolk are one even yellow, with no streaks of white.
  5. Wash your hands after handling shells.
Using the grillShow

An overhead grill cooks from the top with fierce heat — things go from golden to burnt quickly.

  1. Heat the grill for a few minutes first.
  2. Put the food on the grill tray about 8–10 cm from the heat.
  3. Stay nearby and check often. Turn the food halfway.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.