Website Login

PDF

Vegetable frittata

frittata-vegetableServes 6

Preparation time 30 mins

Cooking time 20-15 mins

Ingredients

  • ¼ cup of olive oil
  • ¼ cup of warm water
  • 1 garlic clove, crushed
  • ½ medium brown onion, diced
  • 1 cup of sweet potato, chopped and cooked
  • 1 medium zucchini, sliced
  • ½ cup of low fat cheese, shredded
  • 8 medium eggs
  • ¼ cup of low fat milk
  • 2 tbs of parmesan
  • ½ punnet (100g) of cherry tomatoes, halved

Method

  1. In a large frying pan, heat 1 tsp of olive oil over medium-high heat. Add the garlic and onion and cook for 2 minutes. Add the sweet potato and zucchini and cook for 5 minutes or until soft.
  2. Spread the cooked vegetables and cheese evenly over base of a greaseproof paper lined round tin.
  3. Whisk together eggs, milk and parmesan in a bowl.
  4. Pour over the top and place tomatoes, halved side up, on top.
  5. Cook in the oven at 200°C for 20-25 minutes or until puffed and golden brown.
  6. Cool slightly. Serve warm or cold.

Nutritional information per serve

  • Total energy 1,658 kJ / 394 cal
  • Protein 17 g
  • Total fat 21 g
  • Saturated fat 5 g
  • Total carbohydrate 30 g
  • Fibre 6 g
  • Sodium 430 mg 

About this recipe

This delicious frittata will be a hit with the whole family. Eggs provide a great source of protein along with around 11 different vitamins and minerals.

Share this recipe

twitter facebook google