Courgette & Mixed Pepper Frittata

Makes enough for 4-5
1 Courgette
1 Yellow pepper
1 Orange pepper
1 Red onion
10 Cherry tomatoes
10 Eggs
25ml Milk
100g Feta Cheese
1x 11 inch (28 cm) non-stick frying pan with a metal handle
Begin by preparing all the vegetables. Chop the courgette into quarters length ways then cut into 5mm slices. Chop the pepper into 5mm batons & then into 3 pieces. Finely chop the red onion & half the tomatoes. Heat a good glug of olive oil in a large non stick frying pan, add the onions & cook for 1 min. Now add the peppers & courgettes, cook stirring frequently for a further 5 mins until the veg has just begun to soften. Beat the eggs & milk, crumble in half the feta, season with salt & pepper to taste.

Add the cherry tomatoes to the pan, mix thoroughly with sautéed vegetables before spreading evenly over the bottom of the pan. Place over a moderate heat & pour in the egg mixture, shake the pan gently to help liquid flow evenly throughout the pan. Crumble the remaining feta over the top.

Cook for 15 mins or until the edges begin to set, then place the pan under the grill to cook the top. On a medium heat this should take around 10-15 mins but don’t forget to rotate the pan for an even colour. Serve straight from the pan or turned out on to a plate. Store in the fridge for 2-3 days, it tastes great hot or cold & only improves with time.

Rainbow Fritatta

INGREDIENTS:

• 12 Eggs, beaten
• 1 cup shredded cheddar cheese
• 1 cup shredded monterary jack cheese
• 1 Red Bell Pepper, julliened
• 1 Orange or Yellow Bell Pepper, juliened
• 1 White Onion, diced
• 2 flat cans diced green chiles, drained
• 2 t salt
• 2 t pepper
• Olive oil

DIRECTIONS:

Heat about 1T olive oil in your skillet over medium heat until oil is hot. Add the diced onion and sauté for about five minutes, until they just start to soften. Add the juliened bell peppers, 1 t salt, 1 t black pepper and sauté for another 3 – 5 minutes, until tender. If your pan is still well oiled and nothing is sticking, add the eggs. If the oil has been absorbed, add a little more to keep the eggs from sticking. Let the eggs cook for a minute or two and then using a spatula, mix the runny eggs around with the sautéed onions and peppers. You want this to stay fairly runny. Once the eggs start to firm up, remove from the heat and add the cheeses and the green chiles. Mix the egg mixture with the cheese, remaining salt and pepper and green chiles using the spatula in an almost folding motion gently fold, evenly incorporating the cheese and chiles in with the soft, not fully cooked eggs mixture. Once mixed, transfer the fritatta to the 450 degrees F oven. Check the frittata often once in the oven and remove when uniformly browned and firm (cooked through) —this should take about 5 – 8 minutes. Let cool for about 10 minutes. Transfer the frittata to a large serving plate. Run a spatula around the edge of the frittata and then give the skillet a little shake to make sure that the fritatta is loosened from the pan. Carefully transfer the frittata to a serving platter, slice it into single serving size pieces (either triangles or squares) and serve!

Weight Watchers Asparagus and Potato Frittata recipe...grilled shrimp

This frittata is tasty, healthy, easy and inexpensive to make. It’s 4 WW points per serving and makes a beautiful breakfast, brunch or light dinner.

Makes 4 servings

Ingredients
4 large eggs
4 egg whites
1 lb asparagus
1 large baking potato, peeled and thinly sliced
1 onion, chopped
1/2 cup nonfat milk
1/4 cup grated Parmesan cheese, divided
1/4 teaspoon baking powder
1/2 teaspoon salt

Preparation
1. Preheat the oven to 350 degrees F.
2. Place the potato in saucepan and cover with water by 3 inches.Cover the pan and bring to boil over high heat; boil for about 5 minutes.
3. Add the asparagus and boil for 2 more minutes.
4. Drain and set aside to cool.
5. In a bowl, combine the whole eggs and egg whites, three tablespoons of the Parmesan cheese, milk, baking powder and salt. Mix in the potato and asparagus.
6. Heat an oven-proof nonstick pan, spray with nonstick spray and add the chopped onion.
7. Cook for about 2 minutes, stirring occasionally.
8. Add the egg mixture and reduce the heat to medium.
9. Cover and cook for about 10 minutes (until almost set).
10. Uncover the skillet and sprinkle the remaining Parmesan cheese.
11. Transfer to the oven to cook for about 5 minutes (until browned).
12. Invert onto a plate and cut into wedges prior to serving.

WW POINTS per serving: 4
Nutritional information per serving: 197 calories, 7.2g fat, 3.3g fiber

 It’s very fast and easy, and has a nice, subtle flavor (you can add more garlic and pepper if you want a stronger flavor).

Weight Watchers Grilled Shrimp Scampi recipe
Makes 4 servings

Ingredients
1 1/2 lbs medium shrimp, peeled and deveined
1 tablespoon minced garlic
3 tablespoons chopped fresh parsley
1/4 cup olive oil
1/4 cup lemon juice
1 dash crushed red pepper flakes
1 dash ground black pepper, to taste

Preparation
1. In a large, non-reactive bowl, stir together the garlic, parsley, olive oil, lemon juice, and black pepper. Season with crushed red pepper, if desired.
2. Add the shrimp; toss well to coat.
3. Marinate in the refrigerator for about 30 minutes.
4. Preheat the grill to high heat. Thread the shrimp onto skewers,piercing once near the tail and once near the head.
5. Discard any of the remaining marinade.
6. Lightly oil the grill grate. Grill for about 2-3 minutes on each side (or until the shrimp turns opaque).

WW POINTS per serving: 5
Nutritional information per serving: 205 calories, 11g fat, 0.1g fiber