Bacon Squeak Frittata

Lamb rissoles with spicy tomato dip

Ingredients

1 garlic clove

1x 15ml spoon (1tbsp) capers

225g (8oz) lean lamb mince

2x 15ml spoons (2 tbsp) tomato sauce

Black pepper

1 egg

25g (1oz) breadcrumbs

2x 15ml (2tbsp) reduced fat mayonnaise

2x 15ml spoon (2tbsp) tomato sauce

1x 5ml spoon (1tsp) sweet chilli sauce

Equipment

Vegetable knife, chopping board, garlic press, measuring spoons, weighing scales, large mixing bowl, mixing spoon, 2x small mixing bowls, fork, plate, tongs and oven gloves.

Method

1. Pre-heat the grill.

2. Peel and crush the garlic.

3. Drain and finely chop the capers.

4. Mix the garlic, capers, lamb, tomato sauce, breadcrumbs and few twists of black pepper together.

5. Divide the mixture into 6 equal portions.

6. Shape each portion into a rissole (roll into a ball and then flatten slightly).

7. Beat the egg in a small bowl.

8. Spread the breadcrumbs evenly on a plate.

9. Dip the rissoles into the beaten egg and then the breadcrumbs.

10. Place the rissoles onto the grill pan and cook for 8-10 minutes on each side, until the juices run clear.

11. Mix the mayonnaise, ketchup and sweet chilli sauce together to make the spicy tomato dip.

Top tips

· Serve as a snack with toasted pitta bread, tomato dip and salad.

· Try adding small pieces of vegetables such as grated carrot or courgette to the rissole mixture.

· Keep the grill temperature on a moderate heat to allow the rissoles to cook all the way through, without charring the surface.

Did you know?

· Radiant heat is the method of heat transfer when grilling.

Nutrition information per 100g/serving: Energy 793/926kJ, protein 11.1/13.0g, carbohydrate 11.2/13.1g, carbohydrate of which sugars 6.7/7.8g, fat 11.5/13.5g, saturated fat 4.4/5.1g, dietary fibre 0.4/0.5g, salt 1.5/1.8g, iron 0.6/0.7mg

A more comprehensive nutritional analysis is available at meatandeducation.com