Vegie Frittata
Prep: 15 mins
Cook: 30 mins
4 serves Serves: 4
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Love quiche? You'll love this light, fluffy and tasty frittata.
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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

  1. Preheat oven to 180 °C and grease a 20cm square baking tin with oil.
  2. Combine onion, sweet potato and water in a large bowl, cover with cling film and microwave on HIGH (100%) for 3 minutes.
  3. Add broccoli and microwave on HIGH (100%) for a further 2 minutes.
  4. Layer baking tin with half the sweet potato and top with corn, broccoli, onion and remaining sweet potato.
  5. 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!

Use the left-over water from cooking vegetables to make stock or soup. It's full of vitamins!

More tips

Nutrition Information

per serving per 100g
Energy 1094 kJ 351 kJ
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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