This slice is equivalent to approx. half a portion
Chop the chicken into approx. 1cm x 1cm pieces Roughly chop the broccoli into similar size pieces Heat the oil in a large non-stick frying pan (ideally one that has a lid as you’ll need it later) Add the chicken & garlic to the hot oil, season with salt & pepper…keep the heat high Stir until all the chicken is browned but not cooked through, then add the broccoli (don’t worry if the pan appears over-full, as the broccoli will cook down) and stir, still on a high heat Turn down the heat and cover with a lid or large plate to allow the broccoli & chicken to cook with their own steam After approx. 5-10 mins (depending on how crunchy or soft you like your broccoli!), the chicken and broccoli should be cooked and the broccoli slightly less cooked than how you’ll want them in the final Frittata Break the eggs into a bowl, lightly season with salt & pepper, mix them just enough with a fork to break the yolks up, do not over mix/whisk Pour the eggs into the frying pan with the broccoli & chicken, stirring quickly so that the Frittata doesn’t immediately set, allowing you to evenly distribute all the ingredients Cover the pan with a lid until the Frittata is cooked (you will no longer see raw/runny egg on top) If you prefer a softer Frittata, you can cook the base without a lid, then place the whole frying pan (make sure you use one that is oven-proof) under a pre-heated grill to cook the top, leaving the inside moist & slightly runny)
Variation: You can also top the Frittata with grated parmesan for a more indulgent meal!
This is one of my favourite ways to cook & eat Seabass!
Buy whole seabass, ensuring the fishmonger has de-scaled them for you and cleaned them ready to cook (but not filleted or removed the heads).
Preparation: 5 mins Cooking time: 20-30 mins Approx. 300kcal per average whole seabass (ca. 250g cooked)
Ingredients 1 Seabass per person 2-3 lemons (approx. half per seabass plus lemon for the table when eating) Salt & pepper to taste
Pre-heat a fan-assisted oven to 180ºC (adjust times accordingly for non-fan-assisted ovens) Line an oven-proof dish with tin-foil (this will make clearing up much easier later!) Slice the lemons into ca. 1cm thick slices & place into the lined oven dish Place each Seabass onto 2-3 slices of lemon, lined up to provide a ‘base’ for each fish Lightly season the fish skin with salt & pepper, lightly season the inside of the fish, turn it over & lightly season the other side Place into the oven & cook for 20-30 mins (this will depend on the size of the fish, but you’re looking for an end-result with crispy, but not burnt, skin and juicy fish inside…see photos) Remove from the oven & serve immediately with fresh lemon halves to squeeze onto the fish (you can also drizzle some extra virgin olive oil when you’re serving/eating it, for an extra-rich taste), some steamed vegetables or a crispy salad and boiled new potatoes as an accompaniment.
See how succulent the fish flesh is inside? Yum!!!
I should have written this one up, but it was one of those ‘spur of the moment’ dinners and I didn’t quite have as many ingredients as I’d have liked. Having said all that, it was still absolutely delicious so I should have photographed it anyway.
Tonight I (hubby under my supervision/instructions lol) just sliced a few carrots, some courgettes, loads of onions, slung in a load of whole (slightly crushed but with skin) garlic cloves, a drizzle of olive oil, some salt, chilli flakes & oregano and roasted in a stone baking dish for about 30 mins on a high heat.
Done…simple and Gloriously Good!
I ate the veg on their own as I wanted a very low-cal meal, whereas hubby & the kids had them by way of a pasta condiment, and it was delicious…well, I had to try as part of quality control 😉