Healthy Vegie Frittata Recipe
Ingredients
- 1 tsp olive oil
- 1 medium brown onion, sliced
- 500 g sweet potato, peeled and sliced
- 1/4 cup water
- 420 g sweet corn kernels (or 1 corn cob, cooked)
- 2 cups broccoli, cut into florets
- 60 g reduced-fat cheddar cheese, grated
- 6 eggs
- 1/2 cup reduced-fat milk
Method
- Preheat oven to 180 °C and grease a 20cm square baking tin with oil.
- Combine onion, sweet potato and water in a large bowl, cover with cling film and microwave on HIGH (100%) for 3 minutes.
- Add broccoli and microwave on HIGH (100%) for a further 2 minutes.
- Layer baking tin with half the sweet potato and top with corn, broccoli, onion and remaining sweet potato.
- Whisk eggs and milk, pour over vegetables, top with cheese and bake for 30 minutes or until firm in the centre.
Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.
Hint
Substitute the cheddar for 30g Parmesan cheese.
You can use kernels from a cooked fresh corn cob instead of the canned variety.
Variation: Substitute 5 cups of any cooked vegetables for those listed.
Serving Suggestion: Serve with a bread roll.
Healthy tip!
On a budget? If fresh produce is not available or is too expensive, try canned or frozen fruit and veg!
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1094 kJ | 351 kJ |
| 261 Cal | 84 Cal | |
| Protein | 15.1 g | 4.8 g |
| Fat, total | 8.8 g | 2.8 g |
| — saturated | 3.8 g | 1.2 g |
| Carbohydrate | 27.3 g | 8.8 g |
| — sugars | 11.3 g | 3.6 g |
| Sodium | 305.2 mg | 98.1 mg |
| Fibre | 6.1 g | 2 g |
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