Vegetarian Frittata by Regina Weedon

Dietary Guidelines: , , , , ,

Print Friendly, PDF & Email

Serves

6

Ingredients

  • 220 g zucchini (courgette), diced
  • 350 g butternut pumpkin, diced
  • canola oil spray
  • 200 g button mushrooms, cut and quartered
  • 1 medium carrot, grated
  • 1 spring onion, sliced on the diagonal
  • 1 bunch broccolini (about 60 g), roughly chopped and blanched
  • 1 large tomato, diced
  • 4 eggs
  • 4 egg whites
  • 100 ml no-fat milk
  • ¼ cup (30 g) low-fat shredded cheese
  • 1 teaspoon finely chopped chives
  • salt and pepper

Method

  1. Pre-heat oven to 210°C/190°C fan-forced.
  2. Line two baking trays with baking paper.
  3. Roast the zucchini and pumpkin on separate trays for 10 minutes or until golden and cooked through. Remove from the oven and cool.
  4. Lightly spray a non-stick pan with canola oil and fry the mushrooms until they start to become juicy.
  5. In a bowl mix the zucchini, pumpkin, carrot, spring onion, broccolini, tomato and mushrooms.
  6. Whisk the eggs, egg whites, milk, cheese and chives together and lightly season with salt and pepper.
  7. Line a 22 cm square baking tin with baking paper on the bottom and sides.
  8. Place vegetables in the tin and pour over the egg mixture.
  9. Gently tap the pan so the egg mixture evenly fills the tin and gets around the vegetables.
  10. Place in the oven on the middle rack at 210°C/190°C fan-forced for 10 minutes and then turn the oven down to 190°C/170°C fan-forced and bake for a further 20 minutes. The frittata is cooked once firm to press in the centre and golden on top.
  11. Remove from the oven and place on a wire rack to cool in pan.
  12. Once cool, turn the frittata out onto a cutting board and slice into 6 pieces.

RECIPE NOTES

Tip:  Eaten hot or cold this low-fat lunch is healthy, fast and packed full of veggies.

Nutritional Analysis

Per serve: fat 4.6 g | saturated fat 1.4 g | protein 12 g | carbohydrate 4.9 g | sodium 144 mg | energy 494 kJ (118 Cal) | GI medium

Healthy Switch CollectionRecipe taken from The Healthy Switch Collection by Regina Weedon.

Click here to find out how to purchase this book

 

 

 

 

You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.