This flat omelette makes a delicious vegetarian main course, and can be eaten hot or at room temperature. It is a very versatile recipe, as almost anything can be added to it – a handy way of using up leftovers. Serve with toasted wholemeal bread and sliced tomatoes and/or a mixed green salad for a quick supper.
Parmesan cheese is not truly vegetarian, as it contains animal rennet. To make this dish 100% vegetarian, omit the cheese or find a suitable vegetarian substitute made without animal rennet. In supermarkets look for the 'parmesan style hard cheeses' which are suitable for vegetarians.
For a courgette and potato frittata, replace the spinach with 1 large courgette, quartered and sliced, and use 1 sliced small leek in place of the spring onions. Sauté the leek, courgette and pepper for 3–4 minutes. Add the potatoes and stir. Mix a handful of torn fresh basil leaves with the beaten eggs, and cook the omelette as in the main recipe. * Make a smoked salmon frittata. Omit the potatoes and red pepper, and sauté a courgette, quartered and sliced, with the spring onions. Add 75 g (2½ oz) slivered smoked salmon to the eggs with the spinach. Finish the frittata under the grill.
Spinach is a good source of several antioxidants, including vitamin C and vitamin E, and it provides useful amounts of folate, niacin and B6. Contrary to popular belief, it is not a particularly good source of iron. * Eggs are high in cholesterol, but your blood cholesterol is more affected by the amount of saturated fat you eat. Nevertheless, diabetics should limit intake to 4 eggs a week.
Excellent source of vitamin A, vitamin B6, vitamin B12, vitamin C. Good source of calcium, folate, iron. Useful source of potassium, vitamin B1, vitamin B2, vitamin E, zinc.