I think we have found the perfect dish to go with the bacon wrapped dates that everyone likes.

Ingredients:

Per mini frittata -

1 middle bacon strip
2 medium eggs
1T diced fennel
1T diced capsicum (bell peppers)
A few baby spinach leaves
1t finely chopped basil
1/2t minced garlic
1T chopped/diced meat (I used smoked salmon, but ham or cooked chicken would work well)
Optional – 1T diced cheddar cheese or feta cheese

Of course, you could make a vegetarian version of this by removing the meat (inc bacon wrapping, so sad!) and adding more veg, and conversely a carnivorous version by getting rid of the veggies entirely. The flavours are totally up to you.

I used a mega-muffin tray, and didn’t trim my big slices of middle bacon at all. Perfect proportions.

Method:

Preheat oven to 175°C.

1. Line edges of muffin tray holes with bacon – you can trim the length to fit exactly, but overlap doesn’t hurt. If your bacon still has it’s rind, make sure it is along the uppermost edge so it crisps beautifully.

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2. Line the base of the muffin pans with spinach.

3. Combine veggies, meat, herbs and cheese in a bowl. Mix well so ingredients are evenly mixed.

4. Gently spoon mixture into muffin pans, layering spinach leaves (but don’t cover the layers completely, as the egg mixture needs to travel between the leaves) as you go.

5. In another bowl, beat eggs briskly. Pour egg mixture into muffin pans, filling 3/4s of the way to the top.

6. Bake in oven until the frittata is golden on top and is firm to the touch. For me, this took around 30 minutes.

7. (Optional) Remove frittata from muffin tray, and place onto a baking slide. Return to the oven and raise the temperature a little in order to crisp up the bacon shell. Watch carefully for burning. I recommend this step if you want to enjoy the frittata cold.

A winner for me, taking me through dinner last night, and cold breakfast and lunch today! Very low in carbohydrates and not too shocking when calories are considered, especially given the satiety factor. Next time I’m going to get even more fiddly and try cutting up bacon to fit in my mini-muffin tray! Bite sized wonders!

CrossFit Workout

Weighted Lunges
5-5-5-5-5 L/R sides

MetCon
3 Min AMRAP Of:
9 Box jumps
12 Push Ups

Rest 2 Min

3 Min AMRAP Of:
12 Kb Snatch
9 Wall Balls

Rest 2 Min

Run 4 400 meter sprints with a 30 sec rest between sets