Articles & Recipes
Baked Frittata
Recipe from "Living in the 21st Century with Diabetes"
Ingredients
1 cup cooked sliced potato or sweet potato (200grams)
1 cup sliced pumpkin (200grams)
1 medium finely sliced white or red onion (100grams)
1 cup blanched bite size pieces broccoli (200grams)
1 bunch spinach (125grams)
2 tabsp finely chopped chives (8grams)
1 tabsp finely chopped parsley (10grams)
6 eggs (300grams)
1 cup non fat milk (250ml)
2 crushed cloves garlic (6grams)
Freshly ground black pepper
2 tabsp parmesan cheese (20grams)
Method
· Peel, slice and cook until just tender, potato or sweet potato, pumpkin and onion.
· Cut broccoli into bite sized pieces and steam or microwave for 3 minutes.
· Wash spinach or silverbeet and finely slice. Steam for 3 to 4 minutes to soften.
· Grease a large (25cm square) 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 in 180°C oven for 10 minutes.
· Beat eggs and milk with crushed garlic and pepper until frothy.
· Pour over vegetable mixture in dish.
· Sprinkle parmesan cheese on top.
· Bake in a 1800C oven for 40 to 50 minutes or until egg is set.
· Serve as a main meal with salad.
· Ideal in lunches, hot or cold.
Serves : 6
Nutrients per Serve :
KJ 1032, Calories 249, Carbohydrates(grams) 27, Fat(grams) 8.5, Fibre (grams) 6.5
Note
Gluten Free, Vegetarian
Variations
Make use of left over or seasonal vegetables. Cabbage, mushrooms, carrots, grilled eggplant, zucchini, tomato or any vegetables to hand may be substituted and layered in this dish. Pasta or rice could replace some or all of potato or sweet potato.