Keto Italian Loaded Frittata
Servings: 1 person
Easy peasy, no flour of any kind. Highly nutritious and super tasty.
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Ingredients
- 3 eggs - large
- ½ courgette baby or medium, raw - see Recipe Notes
- 50 g prosciutto cotto - cooked Italian ham, 2 slices
- 50 g Provola piccante - or easy-melt cheese of your choice
- 10 g Parmigiano Reggiano - grated
- 50 g whipping cream
- 3 pinches fine himalayan pink salt
- 1 sprinkle black or white pepper
- 7 g butter
Instructions
- if you like the taste and crunch of raw courgette, use a baby one (small and slim), slice 1/2 very thinly (best with a mandolin using thinnest setting) and leave to one side; if you prefer it cooked, see Recipe Notes.½ courgette
- whisk eggs, cream and seasoning briefly until combined; don't overdo it or you'll get to foam stage, which will change the consistency of the frittata.3 eggs, 3 pinches fine himalayan pink salt, 1 sprinkle black or white pepper, 50 g whipping cream
- heat butter in a large frying pan (11"/28cm) over high heat; use a silicone brush to spread it all over the base and a couple of cm up the sides.7 g butter
- pour the eggs into the pan and immediately lower the heat to medium-low; leave it to cook gently and undisturbed for 10-12 minutes.
- meanwhile, set out the prosciutto slices and Parmigiano, and cut the Provola into thin slices - you want everything to hand so you can work fast.50 g prosciutto cotto, 50 g Provola piccante, 10 g Parmigiano Reggiano
- your frittata is cooked when the visible (top) side is opaque, and can be lifted easily by sliding a spatula under the edge; at this point, quickly add, over half of the frittata, the Provola cheese, then the prosciutto, then the raw or cooked courgette, and finally the Parmigiano.
- fold the opposite half over the filling and press it down with the spatula.
- 1-2 minutes later the cheese will have melted and you'll see a bubbly foam escape from the open side - your frittata is ready to serve - get your spatula under it and slide it over your serving plate.
Notes
For more than one serving, cook each loaded frittata separately, rather than using a super-sized frying pan.
Cooking the courgette Italian-style:
- choose a medium-sized one (200g approx weighed before topping and tailing).
- cut it along the length multiple times and then slice across to obtain small chunks.
- put a knob of butter and a drizzle of extra virgin olive oil into a small frying pan, add the chopped courgette, 1/2 garlic clove (minced), a generous sprinkle of salt, a dash of black pepper, a sprinkle of Italian herbs seasoning, 1 tsp All Spice (or a pinch each of nutmeg, cloves and cinnamon), a 2-3cm squeeze of concentrated tomato paste (1 tsp), plus a good splash of water, stir and cook over medium-high heat until soft - about 10-12 mins, and quite dry (add another splash of water half way through).
- For 1 frittata (1 serving), use half of the cooked courgette. You can cool and refrigerate the left-over for several days. Unless otherwise indicated, use Metric Kitchen Scales to measure ingredients accurately (U.S. option HERE).
Cooking the courgette Italian-style:
- choose a medium-sized one (200g approx weighed before topping and tailing).
- cut it along the length multiple times and then slice across to obtain small chunks.
- put a knob of butter and a drizzle of extra virgin olive oil into a small frying pan, add the chopped courgette, 1/2 garlic clove (minced), a generous sprinkle of salt, a dash of black pepper, a sprinkle of Italian herbs seasoning, 1 tsp All Spice (or a pinch each of nutmeg, cloves and cinnamon), a 2-3cm squeeze of concentrated tomato paste (1 tsp), plus a good splash of water, stir and cook over medium-high heat until soft - about 10-12 mins, and quite dry (add another splash of water half way through).
- For 1 frittata (1 serving), use half of the cooked courgette. You can cool and refrigerate the left-over for several days. Unless otherwise indicated, use Metric Kitchen Scales to measure ingredients accurately (U.S. option HERE).
Nutrition
Serving: 1 | Calories: 792kcal | Carbohydrates: 3.7g | Protein: 52g | Fat: 63g
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