BAKED VEGETABLE FRITTATA

Prep time:
20 minutes
Cooking time:
60 minutes
Serves4 Energy (kCal)171
Protein14.4g Carbohydrates12g
Total Sugars7.2g Fat6.4g
Sat Fat2.3g Fibre4.5g
Sodium154g
Phase: Active 2,Active 1,Maintenance,
Dietary Requirements: Pescetarian,Lacto-ovo vegetarian,Paleo,

INGREDIENTS

  • 1 cup cooked sliced sweet potato (200g)
  • 1⁄2 cup peeled sliced pumpkin (100g)
  • 1 small sliced white or red onion (75g)
  • 1 cup blanched bite size pieces broccoli (200g)
  • 1 bunch spinach (125g)
  • 2 tablespoon finely chopped chives (8g)
  • 1 tablespoon finely chopped parsley (10g)
  • 4 eggs (200g)
  • 2⁄3 cup non-fat milk (165mL)
  • 2 crushed garlic cloves (6g)
  • Freshly ground black pepper
  • 1 tablespoon parmesan cheese (9g)

Preparation

  • Cook potato, pumpkin and onion until just tender.
  • Steam or microwave broccoli for 3 minutes.
  • Wash spinach, finely slice and steam for 3-4 minutes.
  • Grease a large 20cm baking dish.
  • Layer vegetables in the dish, sprinkling with chives and parsley as you go.
  • Finish by spreading spinach over the top.
  • Press down firmly to remove large spaces.
  • Heat vegetables in 180ºC oven for 10 minutes.
  • Beat eggs and milk with crushed garlic and pepper until frothy.
  • Pour over hot vegetable mixture in dish.
  • Sprinkle parmesan cheese on top.
  • Return to oven and bake for a further 30 minutes or until egg is set.
  • Serve as a main meal with salad.
  • Ideal in lunches hot or cold.

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