Enjoy food

Rise &
shine!
HAM, LEEK AND
PARMESAN FRITTATA
Serves 1 • 1 portion of fruit
and veg per serving • prep: 5 mins
• cook: 10–12 mins
• 1 tsp sunflower oil
• 1 slice ham, chopped into
small pieces
• 1 small leek, finely sliced
• 2 medium eggs
• 1 tbsp low-fat yogurt
• pinch white pepper
• 10g Parmesan cheese,
finely grated
• fresh chives, to serve
Each 276g serving contains:
280kcal – 23g protein
– 5.2g carbs ( • 2.5g sugars)
– • 18.1g fat ( • 5.7g saturates)
– • 1.3g salt
1 Add the oil to a small frying pan
over a low to medium heat,
then add the chopped ham and
leek, and stir until the leek has
softened, about 3–4 minutes.
2 In a bowl, beat the eggs with
the yogurt, then mix in the
pepper and half the Parmesan.
Meanwhile, turn the grill on.
3 Pour the egg mixture into
the pan and mix quickly with a
fork. Allow to cook for 1 minute,
then stir again. Cook for another
1–2 minutes, constantly easing
the edges of the frittata away
from the sides of the pan.
4 Sprinkle with the remaining
Parmesan and grill for
2–3 minutes until golden brown.
5 Slide the frittata onto a plate
and enjoy, or allow to cool,
then refrigerate.
Go to www.diabetes.org.uk/
ham-frittata to see our video
on how to cook this.
CHEF’S TIP
Grated Parmesan cheese
has a strong taste, so you
don’t need to use much to
get a really cheesy flavour,
but with less fat.