Tray bake ‘fry up’

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The term ‘fry up’ conjures all sorts of images of greasy spoon cafes offering calorie laden breakfasts with tea so strong that you can stand a spoon upright in it but this is a completely different take on this. Rather than a meat heavy breakfast this makes the best of two of my favourite things which are both in season in the UK at the moment- Jersey Royal potatoes and asparagus. Each year I eat the best part of a family’s asparagus quota to myself and I hope this year will be no exception. My tray bake ‘fry up’ is much lighter and healthier than the usual fry up but it is perfect not only as a breakfast but also as a brunch or even a midweek dinner. It’s speedy but also is low on washing up which is always a bonus in my mind!

Ingredients- serves 2-3
Glug of vegetable oil
Jersey Royals- as many as you want depending on hunger!
1 red or white onion
1-2 garlic cloves
4-6 rashers of streaky bacon
Bag of baby spinach
200g asparagus spears
Cherry tomatoes on the vine
4-6 Portobellini or Portobello mushrooms
1 tsp chilli flakes
2-3 eggs

1. Start by preheating the oven to 200c/ 180fan and bringing a medium pan of water to the boil. Take the tray that you will be making the majority of the meal in, add a splash of oil and heat on the hob over a medium heat. Meanwhile simmer the potatoes until just tender; drain well. Take a separate tray, add another small glug of oil and toss the potatoes in it. Season with salt and pepper and roast until golden whilst you crack on with the rest.

2. When the oil is warm, add the onions and garlic and fry until softening. Shred the spinach and add to the tray; stir until combined with the onion and garlic and continue to cook over a lower heat until wilted. Remove from the hob whilst you assemble the rest.

3. When the potatoes are golden, use a slotted spoon to remove from the tray and use the back of a fork to lightly crush them. Add the asparagus, tomatoes, mushrooms and potatoes to the pan. Sprinkle with chilli flakes and season well. Brush the vegetables with a light coating of oil so they don’t catch in the oven and bake until just tender. Make a couple of hollows in between the vegetables and crack an egg into each; return the tray to the oven and cook until the eggs are set.

4. While that is in the oven, fry the streaky bacon in a dry pan or even wipe out the tray that you used to roast the potatoes and use this on the hob to minimise washing up further! Streaky bacon has a high fat content so you won’t need any extra oil. Fry until golden and remove from the pan. Towards the very end of cooking you have a bacon related decision to make… You can either serve the bacon on the top of the tray bake in whole rashers or you can do as I did and crumble a couple over the top whilst keeping a couple whole so it’s up to you. Serve immediately.

Tray bake ‘fry up’- just as delicious but minus the calories!

 

Asparagus, feta and mint frittata

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This time of year brings the end of the asparagus season so cue me raiding the shops and markets for what’s left in an attempt to hold onto this glorious British grown vegetable. Green, white and purple- you can’t beat asparagus in all its splendour and each with different flavour profiles so you can choose your favourite.

Frittata is perfect for a light summer lunch or dinner. I have chosen to add Jersey Royal potatoes as well to add another flavour and texture so all you need to do is serve the frittata with a salad and away you go! The frittata is also brilliant the next day when chilled overnight and then served at room temperature which makes it perfect for a make ahead picnic idea.

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Ingredients- serves 4
300g new potatoes
Glug of olive oil
1 banana shallot- finely sliced
6 large eggs- lightly beaten and seasoned
200g asparagus
100g feta
Handful of fresh mint- finely chopped

1. Boil a kettle of water and simmer the new potatoes for a few minutes until just tender. Drain and set aside, allowing them to cool until you can handle them. Slice them into thin rounds and place in a large bowl.

2. In a frying pan that is going to be large enough to hold the eggs, potatoes and asparagus, add a glug of oil and gently fry the shallot until softened. Depending on the size of the asparagus you have, cut them into chunks and if they are particularly thick then you can also cut these lengthways. If the asparagus is a little more woody (as it can be at the end of the season) you may like to blanch it for a minute or so before using it.

3. To the bowl with the potatoes, add the beaten eggs, asparagus and most of the feta along with the mint. Gently mix to combine and add into the pan with the shallot. Sprinkle the frittata with the remaining feta. Increase the heat to medium and cook until set. Towards the end of cooking, fire up your grill and pop the pan underneath to melt the feta until golden. Serve with a salad.

Asparagus, feta and mint frittata- a frittata fit for picnics across the land this summer!