Butter Bean & Beef Frittata

October 7, 2011 § Leave a comment

Deceptively filling…

…Is what a beneficiary of a portion of the frittata called it. And in truth, it was.

I portioned it out for my weekday lunches and never once did I feel that gnawing hunger come dinnertime. Another great addition to the stable of slow carb staples. You can substitute the beef with chicken, and the butter beans with kidney beans.

A frittata is, in essence, a large omelette that is open-faced, where the ingredients are mixed into the egg, rather than placed on top with the egg folded over. It’s basically a quiche with no pastry crust. It can be cooked on a pan or baked, but I’ve found that baking is a better way to control the heat. Trying to make a huge frittata in a pan resulted in a burnt bottom (the pan, not mine), so I made the next one in an oven.

Ingredients

  • 2 large onions, chopped
  • 300g minced beef
  • 1 can butter beans
  • 1 can mushrooms, sliced
  • 6 eggs
  • Handful of spinach, chopped
  • 2 slices back bacon, chopped
  • 1 cup no sugar beef stock (optional)
  • 1 tsp oregano (optional)
  • 1 tsp cayenne (optional)
  • 1 tsp crushed black pepper (optional)

Preparation

  • Heat 1 tbsp of macadamia oil, render the bacon and stir fry the beef.
  • Place the onions, mushrooms, beef and bacon mixture, spinach and beans into a large bowl.
  • Break each egg into a small bowl, check for freshness*, then beat up to mix.
  • Pour beaten egg into large bowl. Repeat for the remaining eggs.
  • Mix the eggs up well with the rest of the ingredients in the large bowl. If you want to add the optional items, do so now.
  • Pour the mixture into an oven-safe container and bake at 150°C for about 20min or until frittata is bubbling and browning.
  • Remove from oven and let cool.
  • Portion up and enjoy!
  • Makes about 6 large-ish portions.

* I think I might have picked this tip up from Alton Brown’s Good Eats. You isolate each egg so that if you get a bad one, at least it won’t spoil the others. Or your whole dish!

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