Frittata with pepper and mint

Serves 4
Preparation time  15 min
Cooking time  about 30 min
Vegetarian
Syns per serving
Original 1
Green 1

• Fry light spraying
• 6-8 spring onions , finely sliced
• 2  courgette , cut into 1 cm pieces (Optional)
• 1 red pepper , deseeded and cut into 1 cm
• 1 yellow or orange  pepper , deseeded and cut into 1 cm
• 6 eggs
• 3 tbsp finely chopped mint leaves
• 1 tbsp finely chopped flat-leaf parsley
• salt and freshly ground black pepper
• 2 level tbsp grated Parmesan cheese

1. Spray a medium-sized , non-stick frying pan with Fry light  and place over a high heat.
2. Add the spring onions , courgettes ( optional ) and peppers and stir-fry for 6-8 minutes until lightly browned and just tender.
3. Break the eggs into a bowl , lightly beat and add the chopped herbs.
4. Season well and pour over the vegetables in the frying pan. 
5. Turn the heat to low , cover and cook gently for 12-15 minutes.
6. Uncover the frying pan , sprinkle with  with the Parmesan cheese  and leave on heat for 4-5 minutes.
7. Remove from heat and allow to cool before cutting into wedges .

Recipes come from Food with Family & Friends book 

Ham and egg souffles

SERVES 4  people

Syns per serving (without Parmesan) 

Original: Free

Green: 2 

Syns per serving (with Parmesan) 

Original: 1

Green: 3

Preparation time 10 minutes 

Cooking time : 12-15 minutes 

• Fry light
• 2 eggs , separated
• 110 g / 4 oz lean ham
• 2 tbsp  spring onions
• 8  leaves of basil or parsley 
• freshly ground black pepper
• 2 tbsp finely grated Parmesan ( optional )

1. Preheat the oven to 200°C/Gas 6. 
2. Lightly spray four individual ovenproof soufflé dishes with Fry Light and place them on a baking sheet.
3. In a bowl, beat the egg yolks until pale and fluffy. 
4. Stir in the chopped ham and herbs.
5. Season well.
6. In a separate bowl, whisk the egg whites until softly peaked and, using a metal spoon, fold into the ham mixture. 
7. Spoon this mixture into the prepared dishes.
8. Sprinkle over the Parmesan cheese, if using, and place in the oven and bake for 12-15 minutes until risen and golden.
9. Remove from the oven and serve immediately.

Recipe comes from Slimming World 30-Minute Meals  (small modifications done)

Prawn and chive omelette

Syns per Serving  - Extra Easy Syns free

SERVES 1

• 3 medium eggs
• 1 tbsp freshly snipped chives
• 100g peeled North Atlantic prawns, thawed if frozen
• fry light 
• flaked sea salt
• freshly ground black pepper

1. Break the eggs into a bowl and beat them with a large metal whisk.
2. Season with a little salt and some freshly ground black pepper, then stir in the snipped chives.
3.  Drain the prawns in a sieve, then tip them on to some kitchen paper to soak up any excess moisture.
4. Spray a small non-stick frying pan with Fry light t and place it over a medium heat.
5. Pour the eggs into the frying pan.
6. As the eggs begin to set, use a wooden spoon to draw the cooked egg towards the centre.
7. Do this 5 or 6 times, working your way around the pan.
8. As the cooked egg is moved, the uncooked egg will run into the gaps and begin to cook.
9. Scatter the prawns over the omelette and cook for a further 2–3 minutes or until the eggs are just set.
10. Season with a little more pepper, then carefully loosen the sides with a heatproof palette knife and fold the omelette over.
11. Slide it on to a warmed plate .

recepie come from The Hairy Dieters book

EE- Syns free
339 calories