Healthy Pumpkin & Feta Mini Frittatas Recipe
Ingredients
- olive or canola oil spray
- 1 leek (white part only), cut lengthways and finely sliced
- 600 g pumpkin, peeled and cut into 1cm cubes
- 6 eggs, lightly beaten
- 3/4 cup reduced-fat milk
- 95 g reduced-fat feta cheese
- 1/3 cup basil leaves, chopped
- small green salad, to serve
Method
- Preheat oven to 200°C (180°C fan forced).
- Spray a 12-hole, ½-cup capacity muffin pan with oil. Spray a non-stick frying pan with oil and place on medium heat.
- Add leek to frying pan and cook for 3 minutes, stirring occasionally, until softened.
- Add pumpkin, spray with oil and stir to coat vegetables. Add ½ cup water, cover pan and steam for 10 minutes until just tender.
- In a medium sized jug, whisk together eggs and milk; season with black pepper.
- Remove pumpkin mixture from heat and stir through feta and basil.
- Place muffin pan on a flat baking tray then spoon pumpkin mixture evenly into 12 holes. Carefully pour over egg mixture to almost fill muffin holes. Bake for 25 minutes, or until firm and golden.
- Cool in the pan for 5 minutes before turning on a wire rack.
- Serve warm or cold with a green salad.
Hint
Frittatas make a nutritious finger food for toddlers and are perfect packed in your child’s lunchbox.
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1002 kJ | 361 kJ |
| 239 Cal | 86 Cal | |
| Protein | 14.3 g | 5.2 g |
| Fat, total | 13.6 g | 4.9 g |
| — saturated | 4.1 g | 1.5 g |
| Carbohydrate | 12.8 g | 4.6 g |
| — sugars | 10.2 g | 3.7 g |
| Sodium | 260.2 mg | 93.9 mg |
| Fibre | 5.5 g | 2 g |
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Comments (2)
-
Hi Rebekah, I haven't tried freezing these, but I reckon it would be ok. Based on some internet searching, I think defrosting in the fridge (rather than microwaving from frozen) would be the way to go. I'd be very keen to hear how they turn out and your favourite defrost method! Cheers, Anne
LiveLighter
Posted on: 23 Oct 17 -
would these freeze okay?
Anonymous
Posted on: 20 Oct 17
