1 bunch broccolini (about 60 g), roughly chopped and blanched
1 large tomato, diced
4 egg whites
100 ml no-fat milk
¼ cup (30 g) low-fat shredded cheese
1 teaspoon ﬁnely chopped chives
salt and pepper
Pre-heat oven to 210°C/190°C fan-forced.
Line two baking trays with baking paper.
Roast the zucchini and pumpkin on separate trays for 10 minutes or until golden and cooked through. Remove from the oven and cool.
Lightly spray a non-stick pan with canola oil and fry the mushrooms until they start to become juicy.
In a bowl mix the zucchini, pumpkin, carrot, spring onion, broccolini, tomato and mushrooms.
Whisk the eggs, egg whites, milk, cheese and chives together and lightly season with salt and pepper.
Line a 22 cm square baking tin with baking paper on the bottom and sides.
Place vegetables in the tin and pour over the egg mixture.
Gently tap the pan so the egg mixture evenly ﬁlls the tin and gets around the vegetables.
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.
Remove from the oven and place on a wire rack to cool in pan.
Once cool, turn the frittata out onto a cutting board and slice into 6 pieces.
RECIPE NOTESTip: Eaten hot or cold this low-fat lunch is healthy, fast and packed full of veggies.
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
Recipe taken from The Healthy Switch Collection by Regina Weedon.
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