Leek, Kale & Pea Fritt-uffin….or is it a Muff-ata?
I couldn’t quite decide on a suitable name or description for this any-time-of-day food, but I’m hoping that you will trust me that they are delicious nevertheless. The heady combination of a veggie filled muffin and frittata is the perfect way to start the day as I just love being able to cram in some vegetables at breakfast time. Normally I save that for a weekend breakfast as I feel too rushed during the week, but these keep nicely for several days in the fridge, and only take under 20 minutes to make from start to finish, so they are a great batch cooking option when you know you are going to be too short on time during the week to properly look after your self. They are also a great lunch option with a side salad and some wholegrain toast. Or indeed, they can also be enjoyed as a snack throughout the day to seriously up your protein game. For some unknown reason, when I grab a quick snack to go, it tends to wind up being a sweet one. Not very sugary per se, but a fruity one instead of a vegetably one because they seem to be easier as a grab-n-go type option. But like, I said they last for several days and are low in fat, low in carbs and low in calories; but are high in protein, high in fibre and have a ton of micronutrients from the vegetables.
This recipe is also great because it can be a basic starting point — the veggies can be swapped out seasonally every now and again for greater nutritional variety. For example, instead of the kale, you could use spinach, cavelo nero or chard. And instead of the leeks, you could use onions or shallots.
One fritt-uffin provides 73 calories, 4g of fat, 5g of carbs, 2g of fibre and 5g of protein.
· 140g Peas
· 100g Leeks
· 40g Kale
· 4 Spring Onions
· 6 Eggs
· 50g Chia Seeds
· 1 tbsp Fresh Dill — chopped
· 1 tbsp Fresh Chive — chopped
· Salt & Fresh Ground Pepper to taste
· A little Olive Oil to sauté
· Optional — 30g Cheese (I have used Parmesan, Goats Cheese and Scamorza and they have all been delicious)
· Heat the oven to 180 degrees.
· Defrost the peas in some boiling water (no need to actually boil) and set aside while you prepare the other ingredients.
· Chop the leeks finely and tear the kale into small pieces.
· Heat a little oil in a frying pan and sauté the leeks for 5 minutes over a medium heat until they are just starting to brown. Set aside to cool slightly.
· In a small bowl, whisk the eggs together.
· In a large mixing bowl, mash the defrosted peas with a fork.
· Add all of the remaining ingredients and combine well.
· Set aside for 5 minutes to thicken.
· Either lightly grease muffin trays or line them with parchment paper, unless you have silicone muffin trays, in which case you don’t need to do either.
· Spoon the mixture out evenly into the muffin trays and bake in the oven for 12 minutes.
Macros per one (without cheese)
Calories — 73
Fat — 4g
Carbohydrates — 5g
Protein — 5g
Fibre — 2g
Vitamin A — 13%
Vitamin C — 10%
Calcium — 5%
Iron — 6%