Vegetable frittata

Description

At a glance
Nutrition rating
Diet/Low kilojoule
Healthy heart
Low GI
Lower carb
Diabetes friendly
Low salt
Vegetarian
Allergy/intolerance
Gluten/wheat free
Main Ingredient
Eggs
Pumpkin
Serves
4

A delicious quick-to-make recipe, this egg dish is a cross between an omelette and a quiche - but without all the fuss or the fat of pastry! With its pumpkin base, it's a complete meal, ideal for vegetarians.

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Ingredients

300g piece of pumpkin or sweet potato or potato
1 small onion
oil, for brushing
½ red capsicum, cut into thin strips
1 zucchini, cut into thin rounds
6 eggs
freshly-ground black pepper
½ teaspoon dried Italian herbs (basil, oregano or marjoram)
2 tablespoons grated parmesan cheese
green salad to serve

Methods/steps

1. Peel and dice pumpkin into 2cm/1" squares. Slice onion very finely. Brush a 20cm pie plate or tin with a little oil to prevent sticking.

2. Place pumpkin and onion in a layer over the base. Cover with foil and bake in a moderate over for 30 minutes or until just soft (alternatively you can stir-fry these for 2-3 minutes in a non-stick pan).

3. Arrange capsicum and zucchini over potato. Beat eggs lightly and pour over vegetables. Season with pepper and herbs, sprinkle cheese over.

4. Bake uncovered for 20-25 minutes or until just set (shake it gently to see if it still "wobbles" a little - a little "wobble" is ideal). Allow to cool for 5 minutes before cutting into quarters. Serve with a large green salad.

 

 

Additional Tips

Preperation time: 15 mins  Cooking time: 20-25 mins

Nutrition per serve:
820 kilojoules (195 calories), 12g fat (including 4g saturated fat),7g carbohydrate (including 5g sugars), 2g fibre and 171mg sodium.

 

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