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A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata – 200 calories

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A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata - 200 calories

A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata – 200 calories

A Spring Fling Recipe for the 5:2 Diet!

Low-Calorie Minted Pea & Vegetable Frittata – 200 calories

A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata - 200 calories

A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata – 200 calories

I really feel as if spring is just around the corner – yes, we have been warned of more cold weather to come, but, the sun has been shining lately even if mornings and evenings have been frosty and white, and the birds are busily gathering straw and twigs for nest building. Buds have started to emerge on my fruit trees and the daffodil and tulip bulbs are starting to push through the cold earth, their leaves fresh and green, and beautifully curled. Although I am still hankering after casseroles and stews, I am also thinking about spring greens, omelettes, salads and other fresh spring-like meals…..so, when I spied some frozen fresh garden peas in the freezer the other day, as well as some fresh mint looking particularly perky in its terracotta tub, I decided to create a low-calorie recipe suitable for the 5:2 diet, as well as for a spring luncheon. This recipe has fast become a favourite already, and my husband who is NOT on the fasting diet, also loved it and asked me to make it again.

Low-Calorie Minted Pea & Vegetable Frittata

Low-Calorie Minted Pea & Vegetable Frittata

A frittata is normally laden with olive oil and uses lots of eggs, all calorific; but, my low-fat and two egg version REALLY is just as delicious as a normal richly egged version. This recipe weighs in at an incredible 400 calories for TWO servings, so a VERY low 200 calories per portion. But, what is lacks in calories is more than made up for in taste and flavour – sweet minted peas mingle with new potatoes, onions, garlic and a juicy ripe tomato, which are all bound with two free-range eggs…..and lots of seasoning, especially black pepper. Apart from being a pretty lush supper or luncheon dish, it’s also rather pretty, I think you will agree. I served this with fresh rocket leaves which added a giddy 2 calories per person – steady now!

Calorie breakdown for Low-Calorie Minted Pea & Vegetable Frittata: 

2 medium eggs: 140 calories (70 calories per egg)

2 tablespoons garden peas: 46 calories

1 small onion: 29 calories

2 cloves garlic: 9 calories

1 large vine tomato: 15 calories

100g new potatoes: 150 calories

Fry Light – Extra Virgin Olive Oil Spray, 4 sprays: 4 calories

10g (about 1 tablespoon) of fresh mint leaves: 7 calories

Total: 400 calories (200 calories per person or portion) 

Low-Calorie Minted Pea & Vegetable Frittata

I would like to say a BIG thanks to Jac from Tinned Tomatoes, who introduced me to the world of photo editing, hence my new arty text photos and a collage – thanks for that Jac, I just spent an hour playing when I should have been cooking tea! Jac is also following the 5:2 diet and has some amazing vegetarian recipes on her blog……and she just posted a lovely one here: Potato and Beetroot Salad with Mozzarella. One thing I am loving about this diet is the mutual support we all give each other……..I have to thank my other friend Fiona from London Unattached for that too. Anyway, I REALLY do have to finish this post now and make tea…..so, I will leave you with my latest and rather lovely 5:2 diet recipe, suitable for fast days, feast days, picnics, lunch boxes and midnight snacks! Have a great day…….see you tomorrow, Karen 

A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata - 200 calories

A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata – 200 calories

Minted Pea and Vegetable Frittata

Print recipe
Minted Pea and Vegetable Frittata
Serves 2
Prep time 10 minutes
Cook time 20 minutes
Total time 30 minutes
Allergy Egg
Dietary Vegetarian
Meal type Lunch, Main Dish, Side Dish, Snack, Starter
Misc Child Friendly, Freezable, Pre-preparable, Serve Cold, Serve Hot
Occasion Barbecue, Casual Party, Easter, Valentines day
Region Italian
By author Karen S Burns-Booth
A frittata is an Italian "open" omelette, and this recipe makes good use of my hen's free-range eggs, as well as being a delicious low-calorie 5:2 diet recipe for fast days, This recipe makes two portions and each portion is only 200 calories per generous serving. The fresh mint is a perfect partner for the peas, and the addition of new potatoes adds fibre and helps to make you feel full for longer! Serve this with fresh rocket leaves for an extra 2 calories if you wish!

Ingredients

  • Fry Light - Extra Virgin Olive Oil Spray, 4 sprays
  • 1 small red onion, peeled and finely diced
  • 2 cloves of garlic, peeled and finely minced
  • 100g cooked new potatoes (cut into small dice)
  • 1 large tomato (cut into small pieces)
  • 2 tablespoons cooked peas (fresh or frozen)
  • 1 tablespoon fresh mint leaves (finely chopped and small sprig for garnish)
  • 2 medium free-range eggs (beaten)
  • salt and freshly ground black pepper

Note

A frittata is an Italian "open" omelette, and this recipe makes good use of my hen's free-range eggs, as well as being a delicious low-calorie 5:2 diet recipe for fast days, This recipe makes two portions and each portion is only 200 calories per generous serving. The fresh mint is a perfect partner for the peas, and the addition of new potatoes adds fibre and helps make you feel full for longer! Serve this with fresh rocket leaves for an extra 2 calories if you wish!

Directions

Step 1 Heat a non-stick, oven proof frying pan with the low-fat spray and fry the onion and garlic until it begins to soften and is opaque but not brown. Add the potatoes and cook for a further 5 minutes. Add the chopped tomato and the peas for the last 2 or 3 minutes of cooking. Spoon the mixture into a bowl to cool slightly.
Step 2 Add the beaten eggs to the vegetable mixture in the bowl and beat them in well; season with salt and lots of freshly ground pepper, before adding the chopped fresh mint leaves to the mixture.
Step 3 Put the frying pan back on to the heat and pour the egg mixture into the pan; cook over a medium heat for 6 to 8 minutes, or until the frittata is set, but with a slight wobble in the middle.
Step 4 Take the frying pan off the heat and put it under a pre-heated grill until the top of the frittata is puffed up and golden. Gently ease around the edges with a knife to loosen the frittata. Place a plate on top of the frying pan, and then flip the pan over so the frittata slides out. Leave it to cool for a few minutes before slicing. You can also eat this warm - but be careful that it has cooled sufficiently so it slices evenly and cleanly.
A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata - 200 calories

A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata – 200 calories

As this has mint in it, I am entering this into my own Herbs on Saturday challenge here:

Herbs on Saturday

If you have cooked with herbs at all, PLEASE do add your link and enter!  

Herbs on Saturday

I am also entering this into Javelin Warrior’s Made with Love Mondays – as this was made from scratch! 

JWsMadeWLuvMondays

A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata - 200 calories

A Spring Fling Recipe for the 5:2 Diet! Low-Calorie Minted Pea & Vegetable Frittata – 200 calories

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Comments

  1. Jacqueline says

    That looks wonderful Karen. I am fasting tomorrow, so I shall try it then. I;m really looking forward to it. I rather killed my grill by bashing it once to often, so I will stick mine in the oven to finish off. Yum!

    ps thanks for the links and glad you had fun with the photo editor 🙂

    Reply

  7. Fiona Matters says

    Gorgeous. I usually avoid this due to the number of eggs – but yours looks really healthy so will have to give it a go! Love the look of the fresh salad. Mmmm.

    Reply

  9. Javelin Warrior says

    I’m really in the mood for spring right now and this fritatta is like spring on a plate 🙂 I love the colors and that you’ve kept it low-calorie with a limited number of eggs… Thanks so much for sharing, Karen!

    Reply

  12. Anneli (Delicieux) says

    I love frittata and this one sounds ever so tasty. Such a quick and easy dish to knock up for lunch or supper and always a winner. I love adding mint to mine too, also a bit of feta too but I guess that adds calories. (But it definitely tastes nice!)

    Reply

  15. Carina says

    Delicious! I’m also on the 5:2, do you weigh your eggs for the calories or what calorie counter do you use. Mine says 84 cals for a medium egg and if I can save 14 calories I will 🙂 do let me know if you can, thanks.

    Reply

    • Karen Booth says

      I use a reputable calorie counting piece of software, and it states 50 cals for small, 60 cals for medium and 80 cals for large eggs. Eggs do vary in weight and size, but, I have used this guide since last year and have done very well on the 5:2 diet! That’s all I can say, I hope it helps! Karen

      Reply

      • Carina says

        Thanks, we never have small but will use 60 for medium too now! What is the software?? I’ve lost over 10+lbs this year on 5:2, only another 6 to go!

        Reply

  21. Jacqueline @How to be a Gourmand says

    What a cracking dish for Spring. I adore fresh mint with peas/broad beans so I’m sure coupled with new potatoes it would go down a treat. It’s so lovely to see some sunshine after a very cold spell.
    Great news on your speaking/presenting opportunity at FBC this year. So pleased for you x

    Reply

  22. Kirsty says

    This looks absolutely delicious! I’m having a fast day tomorrow so may well try this for dinner with a big salad if the weather is anything like it was today: blue skies and sunshine but still a sprinkling of snow on the hills – beautiful! If I do have it, I’ll link to your recipe on my 5:2 diet blog: http://fastdays.wordpress.com/ (I’ve already linked to you in my ‘Other blogs about 5:2’ section!

    Reply

  26. Maya Russell says

    Thanks for the recipe. I’d boil the peas before adding to the recipe as I hate them when they taste starchy.

    Reply

  28. Barb says

    I just made this for dinner (no mint) and had it with fish for my fast day dinner. Absolutely delicious and I am so FULL. Thank you.

    Reply

  30. Beverley says

    It was a little tricky gauging when it was done but it worked out well! I added plenty of black pepper which gave it a kick.

    Reply

  32. Sarah | Shine Food says

    In New York I feel like I can smell spring in the air, even as the weather report threatens snow. So I keep using parsley and frozen peas hoping to somehow will it to come faster. A recipe like this is just what I’m in the mood for these days.

    We’re rounding up egg recipes for this month’s Shine Supper Club, and this would be a lovely spring-inspired contribution. I hope you’ll join us!

    Reply

  35. Samantha Fernley says

    This is a dish that makes me instantly think of spring. I shall be putting this on this week’s meal plan. Although I’m not following the 5:2 diet I am adding in such recipes in the hope I shall lose the pounds.

    Reply

  38. Katy spence says

    This looks fab, cannot believe only 200 kcals! I have been looking at doing 5:2 for a while, this may have swayed me!

    Reply

  39. Katy says

    Karen, these recipes all look so delicious! I am about to start the 5:2 diet so plan on using two of your recipes this week. I just have a quick question… Is it possible to freeze fresh herbs like rosemary for example?
    Many thanks,
    Katy

    Reply

    • Karen Booth says

      Hi Katy, I am thrilled that you have found inspiration through my 5:2 recipes – look out for two new ones this week! Yes, you CAN freeze fresh herbs; an easy way to do it is to chop them finely and pop them in an ice cube tray and then fill the tray up with water, so you have handy portion sizes! Hope that helps and welcome to Lavender and Lovage! Karen

      Reply

  40. Deirdre says

    Dear Karen
    I have only just discovered both your site and the 5.2 diet this week after Michael’s programme was shown here in Australia last week. I love your site and your fast day recipes are so inspirational. Thanks so much for the lovely musings and the terrific recipes. We are heading into autumn now so it will be just that little bit more challenging to keep away from those stews, etc – but I do intend to have lots of soup.

    Reply

    • Karen S says

      Thanks so much Deirdre for your lovely comments…….I have many recipes posted here, you can find then all in one place 5:2 Diet Recipes, and some of my soups, curries and fish dishes are hearty and yet low in calories. Do pop by regularly and thanks for letting me know how much you appreciate my recipes and posts! Karen

      Reply

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